A perfect blend of baked white fish and succulent shrimp bathed in a spicy, flavorful tomato garlic sauce with a hint of parsley and aromatic herbs. This dish is a Mediterranean delight, served alongside roasted vegetables such as carrots, red peppers, zucchini, and eggplant. The sauce resembles the Italian Shrimp Fra Diavolo, known for its spicy tomato base. This recipe draws inspiration from coastal Mediterranean cuisine, often seen in Italian or southern French kitchens where seafood and robust flavors are combined for hearty, flavorful meals.
Preparation Time
Prep time: 25 minutes
Cook time: 30 minutes
Total time: 55 minutes
Ingredients (Serves Four People)
For the Fish and Shrimp
- 4 white fish fillets (cod, sea bass, or hake)
- 12 medium shrimp, peeled and deveined
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 small onion, finely chopped
- 1 can (14 oz) diced tomatoes
- 2 tablespoons tomato paste
- 1/4 cup white wine (optional)
- 1 teaspoon red pepper flakes (adjust to taste)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 tablespoon fresh parsley, chopped
- Salt and pepper to taste
For the Vegetables
- 1 zucchini, sliced
- 1 eggplant, diced
- 2 carrots, chopped
- 1 red bell pepper, chopped
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1 teaspoon dried basil
1 tablespoon is approximately 15 ml, and a teaspoon is approximately 5 ml.
Preparation Method
Step 1: Roast the Vegetables
Preheat your oven to 400°F (200°C). Toss the chopped vegetables (zucchini, eggplant, carrots, and red bell pepper) with olive oil, salt, pepper, and dried basil. Spread them on a baking sheet and roast in the oven for about 25 minutes until tender and slightly browned.
Step 2: Prepare the Tomato Garlic Sauce
While the vegetables roast, heat 2 tablespoons of olive oil in a large pan over medium heat. Add the finely chopped onions and sauté for 5 minutes until soft and translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant.
Pour in the diced tomatoes and tomato paste, stirring well. Add the white wine (optional), red pepper flakes, oregano, and thyme. Let the sauce simmer for 10 minutes to thicken slightly. Season with salt and pepper. Stir in the fresh parsley and set aside.
Step 3: Cook the Fish and Shrimp
Place the fish fillets in a baking dish and pour the prepared spicy tomato garlic sauce over them. Bake in the preheated oven for 15 minutes. After 15 minutes, add the shrimp to the fish and continue baking for an additional 10 minutes until the fish is flaky and the shrimp is cooked through.
Step 4: Assemble the Dish
Serve the baked fish and shrimp with a generous helping of the spicy tomato garlic sauce on each plate. Arrange the roasted vegetables on the side. Garnish with extra parsley or lemon wedges, if desired.
Tips and Tricks
- Adjusting Spice Level: If you prefer a milder dish, reduce the amount of red pepper flakes or omit them entirely. Alternatively, add extra chili or a dash of hot sauce if you like it spicier.
- Perfectly Cooked Shrimp: Shrimp cook quickly, so be mindful of their cooking time. Add the shrimp during the final minutes of baking to prevent them from becoming tough and rubbery.
- Roasting Vegetables: Roast the vegetables on a separate baking sheet from the fish to avoid them becoming too soggy from the sauce. You can add herbs like thyme or rosemary to the vegetables for an extra flavor.
- Prepping the Fish: Pat the fish dry with a paper towel before seasoning to help the fish sear better and avoid excess moisture.
- Use Fresh Herbs: Fresh parsley and basil will brighten the dish. Sprinkle them on top right before serving for a fresh, vibrant finish.
- Pairing the Dish: Serve this dish with crusty bread or light pasta to help soak up the spicy tomato garlic sauce.
- Make-Ahead Tip: You can prepare the sauce in advance and store it in the fridge for up to 2 days. This will help the flavors meld together, making it even richer when you bake it with the fish and shrimp.
Serving Suggestions
This dish pairs beautifully with crusty bread, which soaks up the rich tomato sauce. For a more filling meal, serve it over pasta, couscous, or rice.
Wine Pairing
A crisp Sauvignon Blanc or a light Pinot Grigio pairs wonderfully with the acidity of the tomato sauce and the seafood flavors. A fresh and fruity Chardonnay from Bulgaria would also complement the dish well.
Nutritional Information (Per Serving)
- Calories: 430 kcal
- Protein: 34g
- Fat: 18g
- Carbohydrates: 32g
- Fiber: 6g
- Sodium: 700mg
Dietary Modifications
- Gluten-Free: Use gluten-free white wine or substitute it with fish stock. Serve with gluten-free bread or grains like quinoa.
- Dairy-Free: This recipe is naturally dairy-free, but always ensure the olive oil or any accompanying sides do not contain dairy products.
- Lower Spiciness: If you prefer a milder dish, reduce or omit the red pepper flakes.
About the Recipe
This dish combines the delicate flavors of white fish and shrimp, bathed in a rich and spicy tomato garlic sauce reminiscent of the famous Italian Shrimp Fra Diavolo. The sauce is packed with Mediterranean herbs, garlic, and a kick of red pepper, perfectly complementing the roasted vegetables served alongside. The result is a wholesome, hearty, and flavorful meal that celebrates the natural freshness of seafood. This dish can easily be customized to match your preferred spice level, making it a versatile option for any seafood lover.
Cultural Context
Baked seafood dishes with tomato-based sauces are a staple of Mediterranean cuisine, particularly in Italian, Spanish, and southern French coastal regions. The spicy tomato garlic sauce is often associated with Italian dishes like Fra Diavolo, known for its fiery kick and depth of flavor. These recipes reflect the Mediterranean way of cooking, which relies on fresh, simple ingredients like seafood, vegetables, and herbs to create bold, balanced flavors. The tradition of using robust tomato sauces with seafood is rooted in taste and practicality, as tomatoes help preserve the fish’s moisture while enhancing its natural flavors. Using roasted vegetables adds another layer of Mediterranean influence, offering a nutritious side that complements the seafood.
