Italian Oven Baked Fish Marinara

Italian baked fish marinara is made with fresh fish fillets cooked in a flavorful marinara sauce enriched with fresh tomatoes, olive oil and herbs. It’s a light and healthy baked fish recipe, perfect for a weeknight meal!

This Italian Baked Fish Marinara is an easy way to add variety to your weekly menu. The delicate white fish is wrapped in parchment paper with a fresh marinara sauce and the result is a satisfying and healthy meal, full of flavor.

Baking the fish in baking paper (en papillote) gently steams it while keeping it moist with the best tender, flaky results! It’s simple, delicious, and can be served over rice or made into an Italian seafood pasta.

We love to regularly include fish and seafood recipes for light, healthy dinners and other favorites include this Baked Italian Fish and Chips and Pan-Fried Italian Fish.

Because you will love this baked fish

Easy to make: Combine the marinara sauce ingredients, wrap the fish in baking paper and then bake for a delicious meal that’s ready in 40 minutes.

Greet: This baked fish dish is packed with nutrients and wholesome ingredients! Plus it’s low carb, low calorie, dairy free, and gluten free!

Simple and tasty: This baked fish recipe contains simple, easy-to-find ingredients, but each adds great flavor.

Baked fish recipe ingredients

Fish fillets: You will need four fillets ½ – 1 inch thick. I used halibut. You can use frozen fish, but it will need to be thawed and dried.
Roma tomatoes: 10-14 tomatoes deseeded and cut into small pieces will become the base of the marinara.
Dried herbs and spices: Dried oregano, basil, salt and chili flakes add savory flavor.
Fresh parsley: Italian parsley adds fresh flavor.
Olive oil: This will add richness to the tomato sauce.

Substitutions and variations

Capers, garlic and olives: Capers and kalamata olives would add savory flavor to this baked fish recipe! The garlic cloves will add a rich, savory Mediterranean flavor.
Spices: Other spices such as cumin, paprika or chili powder can be added. You can experiment by finding a combination you like!
Fresh spinach: Add some fresh spinach when wrapping the fish for an extra boost of nutrients!
Lemon zest: A little lemon zest or fresh lemon juice always goes well with fish.

How to prepare Italian baked fish marinara

To start, prepare the marinara sauce. In a medium bowl add tomatoes, oregano, basil, salt, red pepper flakes, Italian parsley and olive oil. Stir gently to combine.

Stir the tomato mixture in a glass bowl.

Next, line a baking tray with a piece of baking paper. Arrange the fish fillets in a single layer on the baking paper, cover with the tomato mixture and then drizzle with the remaining olive oil.

The tomato mixture on the pan-fried fish.

Fold the baking paper to cover the fish. Cook the fish in the oven until cooked through.

The parchment paper folded over the fish.

Uncover the fish, drain the excess water then raise the heat and cook for another 5 minutes. Serve immediately.

expert advice

Avoid overcooking fish: The fish is ready when the internal temperature reaches 145°F.
Cooking time may vary: Depending on the thickness of the fillets, the cooking time may vary. Using a meat thermometer to check the temperature can help avoid overcooking.
Uniform thickness: Place the thin edges of the fish under the fish so they don’t cook as quickly as the thicker edges.
Fresh herbs: Garnishing with fresh herbs like basil and parsley can add lots of flavor before serving! However, avoid cooking fish with fresh basil, because it will turn black and change the flavor of the fish.
Prepare the sides in advance: This is a quick recipe and your fish is ready in just 25 minutes! Preparing the side dishes before cooking the fish can help you prepare everything at the same time.

Serving Tips

This baked fish recipe pairs well with many side dishes, salads and of course a slice of crusty Italian bread. I often serve it with a side of brown rice or pasta and some steamed vegetables with parmesan.

Some other favorite sides that I love to have on the menu when serving this fish include:

Which fish is best to bake in the oven?

Although you can cook almost any type of fish in the oven, for this tomato fish I recommend white fish. Any thick fillet such as cod, halibut or sea bass is ideal as they hold up well during cooking.

What is the best temperature to cook fish?

It really depends on both the fish recipe and the type of fish. For fillets and steaks, the best temperature is 450°F, but if the fish is seasoned, as in this recipe, 180°F is best.

In this baked fish recipe, the fish will cook at 350°F until near the end of the cooking time, when the temperature will be raised slightly to drain excess liquid from the marinara.

Can I use canned tomatoes instead of Roma cherry tomatoes?

Yes, canned diced tomatoes can be a convenient substitute, but fresh Roma tomatoes provide a fresher taste.

How to know when baked fish is ready to eat?

The fish is ready when the internal temperature reaches 140-145°F. Using a thermometer is the best way to check, although you can also use a fork and if the fish flakes easily it is ready.

Can I prepare this dish in advance?

You can make the tomato mixture ahead of time, but it’s best to cook the fish fresh for the best texture.

Other fish recipes

If you’re looking for a new way to serve fish, then I hope you’ll try this Italian Baked Fish Marinara! Enjoy your meal.

4 thick fish fillet (½-1 inch thick) (I used halibut, you can use frozen fish, thaw and dry with a towel before cooking)
10-14 small roma tomatoes (seedless and cut into small pieces
¾ teaspoon oregano
¾ teaspoon basil
¼ teaspoon salt
1-2 dashes chilli flakes if desired
¼ cup chopped fresh Italian parsley 7 grams
3½ spoons olive oil (divided)

Preheat oven to 350F (180C).
In a medium bowl, add chopped tomatoes, oregano, basil, salt, red pepper flakes, Italian parsley and 2 1/2 tablespoons olive oil. Stir gently to combine.
Line a medium-large baking tray with a large piece of baking paper (large enough to fold over the fish), line the fish fillet (they can touch), cover the fish with the tomato mixture, season with 1 tbsp (15 grams) of olive oil and fold the baking paper to cover the fish.
Bake in the oven for about 15-20 minutes. Uncover and drain excess water, increase temperature to 400°F (200°C), and continue to cook for an additional 5 minutes. Remove from the oven and serve immediately. Enjoy!

The fish is cooked when the internal temperature reached is 140-145 degrees.

How to store baked marinara fish?

Baked fish marinara can be stored in the refrigerator in an airtight container for up to 3 days. Reheat in the microwave until thoroughly heated. I recommended covering it when reheating to avoid splattering of tomato sauce!

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Updated as of January 29, 2018