Fried Fish With Tomato Sauce Recipe: 9 Best Health Benefits

Fried Fish With Tomato Sauce Recipe is an easy and delicious way to prepare a simple meal. With only a few ingredients, this dish is ready in minutes.

The tomato sauce gives the fried fish a different twist, making it into something more than just your regular old fish. You will find it easier to cook fried fish than cooking it in a pan.

What Is Fried Fish With Tomato Sauce Recipe?

Fried fish with tomato sauce recipe is a meal that combines fried fish and tomato sauce. The main ingredient for this recipe is the fish, but added ingredients give it other flavors, including onion, bell pepper, and garlic. The frying makes the skin very crispy, thus making it nice and tasty.

Fried fish with tomato sauce can be eaten with different side dishes such as rice, pasta, or even fries.

How To Make Fried Fish With Tomato Sauce Recipe?

To make fried fish with tomato sauce recipe, you should first fry the fish. After which, you should make the tomato sauce by adding some spices. This way, it will be nice and delicious every time you have this meal.

Fried fish is a dish that can be enjoyed at different times of the year. For instance, during the summer season, when it’s hot outside, this dish gives out a nice soothing feeling whenever one has it with some cold drinks.

Pre Time 15 mins

Cook Time 15 mins

Total Time 30 mins


  • 2 0z. firm white fish
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon chili powder
  • 1/2 tsp. garlic powder
  • 2 teaspoons salt
  • 2 teaspoons ground pepper, or more to taste
  • 1/4 cup flour for coating fish
  • 1/3 cup Vegetable oil
  • 1 large tomato
  • pinch of salt, or to taste
  • pinch of black ground pepper, or to taste


Step 1: In a large skillet, heat oil over medium-high heat.

Step 2: Meanwhile, prepare fish. Arrange fillets in a large bowl and season with onion powder, salt, and garlic powder.

Step 3: Add flour on top of the fish fillets, then turn over to properly coat all sides with flour.

Fried Fish With Tomato Sauce Recipe
Fried Fish With Tomato Sauce Recipe

Step 4: Drop coated fish into the heated oil and fry for about 5 minutes on each side or until golden brown. Remove and drain excess oil on paper towels.

Step 5: Mix the tomato, salt, and pepper in a small bowl. Set aside.

Step 6: To taste, drizzle with reduced tomato sauce and serve the dish.

Tips:If you have fresh fish available, you can use that instead of frozen fish. If you make fried fish with skinless fillets, you don’t need to make a paste to coat them with flour before frying.

The flour will help make the skin crispy and crunchy compared to dry fried fish with no flour coating it. You can also try grilling the fish. Also, if you love it spicy, add some hot pepper for flavoring.

Nutrition Fact Of Fried Fish With Tomato Sauce Recipe

Carbohydrates9.7 g
Cholesterol70 mg
Fat16.3 g
Fiber2.6 g
Protein28.6 g
Sodium1573 mg

9 Best Health Benefits Of Fried Fish With Tomato Sauce Recipe

1. Fried fish with tomato sauce recipe contains the following nutrients: B vitamins, glutathione, folate, zinc, iron, omega 3 fatty acids, and omega 6 fatty acids.

2. Fried fish is a healthy meal for both the heart and stomach. Frying the fish makes it nice and crispy, which enhances the health benefits of this meal.

3. It boosts your energy as high in energy/fat and protein content. It is so good for those who are always rushing, as it makes you feel full after a short time.

4. It is also great for fat burning and weight loss. This meal will give you the ability to lose weight fast as it contains a high amount of protein.

5. The tomato sauce enhances the natural vitamin content of fish. Also, it protects them from bacteria and other diseases that might be harmful to your health and cells inside your body.

6. It is also a good meal for the heart as it helps in lowering cholesterol levels. The omega-3 fatty acids in fish are very good for the heart and its health.

7. It is also very beneficial to pregnant women since it contains folic acid, which helps prevent spina bifida or congenital disabilities such as brain and spinal cord defects.

8. Fried fish can be eaten during breakfast, lunch, or dinner. You can get a nice variety of healthy nutrients, proteins, and other nutrients from this meal. The salt and tomato sauce can help you lose weight. It also contains potassium, fat, protein, and some carbohydrates for your energy.

9. It is also good for the brain as it contains omega 3 fatty acids. These acids improve your communication skills and the functioning of your brain. Omega 3 also helps improve concentration and helps keep your memory sharp.

Is It Good For Heart Patients?

Something good for heart patients is fish. Fish contains Omega-3 fatty acids, which help to lower blood pressure.

Fish also contains Omega-3 fatty acids, which help reduce the risk of having a heart attack. Eating fish can reduce the risk of coronary heart disease by as much as 30%.

Is It Good For Children?

This meal is safe for small children because it is cooked to perfection and contains no added harmful content.

How Can You Make Fried Fish With Tomato Sauce Recipe Taste Better?

You can improve the taste of this meal by using fresh fish fillets, making sure that they are not frozen, and you add a little amount of hot pepper to give it some spiciness.

Is It Good For Pregnant Woman?

This meal is safe for pregnant or breastfeeding women. It is a good source of protein, fats, and carbohydrates you need during your pregnancy.

Is It Safe For A Diabetic Patient?

Yes, the fried fish with tomato sauce recipe is safe for a diabetic patient because it contains no sugar and helps lower blood sugar levels.

Is It Good To Eat?

Yes, this meal is perfect to be consumed as it contains low amounts of sodium and fats that are beneficial when eaten in moderation.

Is It Good For Your Skin?

Yes, the omega 3 fatty acids contained in the fish are good for your skin as they help in making it smooth and soft.

Is It Good For Weight Loss?

Yes, fried fish is good for weight loss because of its protein content, which helps build muscle tissues by activating your muscle cells.

How To Serve Fried Fish With Tomato Sauce Recipe?

You can serve the tomato sauce with the fish. You can also sprinkle some cornflakes before frying the fish to make it crunchier.

What Is The Best Way To Cook Fried Fish With Tomato Sauce Recipe?

The best way to cook this dish is by deep frying and then making a nice tomato sauce for serving. You can also use a microwave for cooking it.


Fried fish with tomato sauce recipe is a great way of getting your daily dose of protein and omega-3 fatty acids that are so beneficial for health. It is also very healthy for your cells.

The high amount of omega 3 fatty acids will help make the cells glow by giving them energy and making them healthy. By consuming this meal, you will get a lot of benefits from it, and you can be sure that it will be a great meal for your family. Enjoy this meal with loved ones and family members.

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