Perch is a delicate white fish with a mild flavor that pairs beautifully with rich, savory tomato sauce. This stewed perch in tomato sauce recipe is easy to prepare in a pan, making it an excellent quick and healthy meal option. Serve it with crusty bread, rice, or pasta to soak up the delicious sauce.
Ingredients
- 4 perch fillets (about 500g)
- 3 tablespoons olive oil
- 1 onion, finely chopped
- 3 garlic cloves, minced
- 2 cups (400g) crushed tomatoes (or tomato sauce)
- 1 teaspoon sugar (optional, to balance acidity)
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- ½ teaspoon salt (or to taste)
- ¼ teaspoon black pepper
- 1 small chili pepper (optional, for heat)
- 1 tablespoon fresh parsley, chopped (for garnish)
- Lemon wedges (for serving)
Instructions
1. Prepare the Fish
- Pat the perch fillets dry with a paper towel to remove excess moisture.
- Season both sides of the fillets with a pinch of salt and pepper.
2. Sauté the Aromatics
- Heat 2 tablespoons of olive oil in a large pan over medium heat.
- Add the chopped onion and sauté for 5-7 minutes, stirring occasionally, until soft and translucent.
- Add the minced garlic and sauté for another 30 seconds until fragrant.
3. Make the Tomato Sauce
- Pour in the crushed tomatoes and stir well.
- Add the smoked paprika, oregano, salt, black pepper, and sugar (if using).
- If you want a bit of heat, finely chop the chili pepper and add it to the sauce.
- Let the sauce simmer on low heat for 10-12 minutes to thicken slightly and develop flavor.
4. Cook the Perch
- Heat the remaining 1 tablespoon of olive oil in a separate non-stick pan over medium-high heat.
- Add the perch fillets and cook for 2 minutes per side until lightly golden (they don’t need to be fully cooked yet).
5. Combine the Fish and Sauce
- Carefully transfer the seared perch fillets into the tomato sauce.
- Spoon some sauce over the fish and cover the pan with a lid.
- Let the fish simmer gently in the sauce for 5-7 minutes, or until the fillets are fully cooked and flake easily with a fork.
6. Garnish and Serve
- Turn off the heat and sprinkle the dish with freshly chopped parsley.
- Serve with lemon wedges on the side for an extra burst of freshness.
Serving Suggestions
- With bread: Crusty bread works great for dipping into the sauce.
- With rice: White or brown rice will soak up the flavorful sauce.
- With pasta: Serve over spaghetti or linguine for a heartier meal.
- With vegetables: A side of steamed greens or roasted vegetables complements this dish beautifully.
Cooking Tips
- Substitute fish: If perch isn’t available, you can use cod, tilapia, or haddock.
- Prevent overcooking: Perch cooks quickly, so avoid overcooking to keep it tender.
- Extra flavor: Add a splash of white wine or a pinch of red pepper flakes to the sauce for additional depth.
This stewed perch in tomato sauce is a delicious and easy meal that comes together in time. The simplicity of the dish allows the flavors of the fish and tomato sauce to shine. Enjoy this wholesome and flavorful dish with your favorite sides!