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Baked Fish with Pomegranate Sauce
This isn’t just baked fish; it’s a jewel-toned centerpiece that tastes as dramatic as it looks. Baked Fish with Pomegranate Sauce marries the buttery flakiness of white fish with a sauce that is tart, sweet, and sticky all at once.
Drawing inspiration from Persian and Levantine flavors, this dish uses pomegranate molasses—a thick, tangy syrup made from reduced pomegranate juice—to create a glaze that caramelizes in the oven. The result is a perfect balance of sweet and sour (agrodolce) that cuts right through the richness of the fish. Whether you use a whole snapper for a showstopper or simple cod fillets for a Tuesday night, this recipe delivers sophisticated flavor with minimal effort.
Let’s make something beautiful.
Why You’ll Love This Recipe
- The “Agrodolce” Factor: The sauce hits that addictive sweet-and-sour spot thanks to the pomegranate molasses and lemon juice.
- Healthy & Light: It’s naturally lean but packed with antioxidants from the pomegranate and heart-healthy omega-3s from the fish.
- Visual Stunner: Topped with ruby-red fresh pomegranate arils (seeds) and bright green herbs, it looks like festive confetti on a plate.
- Versatile: You can roast a whole fish for a gathering or use quick-cooking fillets for speed. Both work perfectly with this glaze.
Ingredients
Here is your shopping list for this Middle Eastern-inspired feast.
Step-by-Step Instructions
1. Prep and Season
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup.
Pat the fish fillets completely dry with paper towels. Rub them generously on both sides with salt, pepper, cumin, and coriander. Place them on the baking sheet.
2. Make the Pomegranate Glaze
In a small bowl, whisk together the pomegranate molasses, honey, minced garlic, lemon juice, and olive oil.
- Taste Test: It should be tangy but palatable. If it makes your eyes water, add a teaspoon more honey.
3. Glaze the Fish
Brush about half of the glaze generously over the top of the fish fillets. Reserve the rest for serving.
Arrange thin lemon slices around the fish on the tray.
4. Bake to Perfection
Bake for 12-15 minutes, depending on thickness. The fish is done when it is opaque and flakes easily with a fork.
- Optional Broil: For a sticky, caramelized top, switch the oven to “Broil” for the last 1-2 minutes. Watch closely so the sugar in the glaze doesn’t burn!.
5. Garnish and Serve
Transfer the fish to a serving platter. Drizzle the reserved glaze over the top (the heat will warm it up).
Shower the fish with fresh pomegranate seeds and chopped cilantro/mint. The contrast of hot fish and cool, crunchy fruit is magic.
Tips for Success
- Find Real Molasses: Do not substitute pomegranate juice for molasses—it’s too thin and watery. If you can’t find molasses, you can make your own by boiling 2 cups of pomegranate juice with 1/4 cup sugar until it reduces to a syrup.
- Don’t Overcook: Fish cooks fast. Start checking at the 10-minute mark. Overcooked white fish becomes dry and rubbery.
- Whole Fish Option: If using a whole fish (like Branzino or Snapper), score the skin with 3 slits, rub the glaze inside the cavity and cuts, and roast for 20-25 minutes.
- Toasting Spices: If you have time, toast your cumin and coriander in a dry pan for 30 seconds before using. It wakes up the essential oils for deeper flavor.
Variations & Substitutions
- Pomegranate Salsa Topping: Instead of just seeds, make a salsa with pomegranate seeds, diced red onion, jalapeño, and lime juice to spoon over the cooked fish for extra crunch.
- Spicy Kick: Add 1/2 teaspoon of red pepper flakes or Aleppo pepper to the glaze for a heat that builds slowly.
- Salmon Version: This glaze is fatty-fish friendly! Use salmon fillets and bake exactly the same way. The tartness cuts through the salmon’s oiliness perfectly.
- Nutty Crunch: Sprinkle toasted pistachios or walnuts over the finished dish for texture.
What to Serve With It
- Jeweled Rice: Basmati rice with saffron, dried cranberries, and almonds mirrors the Middle Eastern vibe.
- Roasted Root Veggies: Carrots or squash roasted on the same pan as the fish.
- Garlicky Kale: Sautéed greens provide a bitter counterpoint to the sweet glaze.
- Couscous: Fluffy lemon couscous soaks up the extra sauce beautifully.
Storage & Reheating
- Fridge: Store leftovers in an airtight container for 2-3 days.
- Reheating: Fish is delicate. Reheat gently in a 275°F oven, covered with foil, until just warm. Microwaving tends to make it rubbery.
- Freezer: Not recommended. Cooked fish gets watery when thawed.
Nutrition Facts
(Estimates per serving)
| Nutrient | Amount |
|---|---|
| Calories | 240 kcal |
| Protein | 32g |
| Carbohydrates | 14g |
| Fat | 7g |
| Sugar | 10g |
Diet Suitability: Gluten-Free, Dairy-Free, Paleo.
Common Mistakes to Avoid
- Drowning the Fish: Don’t let the fish swim in a pool of sauce on the baking sheet, or it will boil instead of bake. Brush it on; don’t pour it on.
- Skipping the Herbs: The cilantro and mint aren’t just a garnish; they provide a fresh, herbal lift that prevents the dish from tasting like dessert.
- Using Frozen Fish improperly: If using frozen fillets, thaw them completely and squeeze out excess water with paper towels, otherwise, the glaze will slide right off.
FAQ
Q: Can I make this with chicken?
A: Yes! This glaze is fantastic on chicken thighs. Bake them at 400°F for 35-40 minutes, basting halfway through.
Q: Is pomegranate molasses alcoholic?
A: No. Despite the name “molasses,” it contains no alcohol and isn’t related to rum. It’s simply concentrated fruit syrup.
Q: Can I grill this instead?
A: Absolutely. Grill the fish over medium-high heat. Brush the glaze on during the last 2 minutes of grilling so the sugars don’t burn on the grate.
Conclusion
This Baked Fish with Pomegranate Sauce proves that dinner can be exotic, healthy, and fast all at the same time. The jewel-like presentation makes it look like you spent hours in the kitchen, but your secret is safe with me.
If you loved this vibrant dish, try my Chocolate Brownie Cherry Bombs with Crown Royal Twist or Garlic Bread Rolls next!
Baked Fish With Pomegranate Sauce
A delightful dish that combines succulent fish fillets with a luscious pomegranate sauce, creating a symphony of flavors that is both comforting and elegant.
Ingredients
- 4 fresh fish fillets (white fish variety)
- 1 cup pomegranate juice (freshly squeezed)
- 2 cloves garlic, minced
- 1 red onion, finely chopped
Directions
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Preheat the oven to 375°F (190°C).
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In a saucepan, combine pomegranate juice, minced garlic, and finely chopped red onion. Bring to a simmer over medium heat and cook until slightly thickened, about 10 minutes.
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Place the fish fillets in a baking dish and pour the pomegranate sauce over them, ensuring they are evenly coated.
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Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
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Serve the baked fish with pomegranate sauce hot, garnished with fresh herbs if desired.
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Enjoy the delightful blend of flavors in every bite!
