Baked Fish & Mushroom-Tomato Stew (One-Pot Dump Method)

Instructions

1. 1

   Preheat oven to 375°F (190°C).

2. 2

   If you want deeper flavor, in a skillet over medium heat add 1 tbsp olive oil. Sauté onions and diced pepper 3–4 minutes until softened. Add sliced chicken sausage and sear 1–2 minutes. (Skip oil & sauté to reduce fat — you can skip this step and add raw to the baking dish.)

3. 3

   In a large oven-safe baking dish or Dutch oven, combine blended tomato+ mushroom purée, tomato paste, broth, garlic salt, black pepper, oregano, olives, and sauerkraut (if using). Stir to combine.

4. 4

   Nestle fish fillets into the sauce in a single layer. Spoon some sauce over each fillet. Scatter the sautéed onion/pepper/sausage mixture over and around the fish (or add raw if you skipped sauté).

5. 5

   Cover tightly with lid or foil. Bake covered at 375°F (190°C) for 18–22 minutes for 1-inch-thick fillets (internal temp 145°F / 63°C). Thicker fillets may need 25–30 minutes. Remove cover and bake 3–5 more minutes to reduce sauce slightly if desired.

6. 6

   Taste sauce; adjust with a squeeze of lemon and a pinch more salt if needed. Garnish with fresh herbs and serve.

7. 7

   Yes. Combine sauce (blended tomato-mushroom base + seasonings + veggies/sausage) and refrigerate up to 24 hours. For best texture, keep raw fish separate and add just before baking. If you must marinate fish in the sauce, do so up to 6–8 hours (acid from tomatoes can alter texture if too long).

8. 8

   Bring dish to near room temp (~20–30 minutes) before baking for even cooking.

9. 9

   Serves 4 (about 4–6 oz fish per person) — balanced with protein and low-GI vegetables. Serve with a side of steamed non-starchy veggies or a small portion (1/3–1/2 cup) of cooked quinoa or barley if desired.

10. 10

    375°F (190°C), covered: 18–22 min for 1" fillets; 25–30 min for thicker pieces. Uncover last 3–5 min to reduce sauce.