HEALTHY RECIPES
Herb-Crusted Baked White Fish with Vine Tomatoes & Melted Mozzarella
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 21, 2026
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In This Article
Healthy
Flaky white fish fillet (hake, cod, or tilapia) baked with fragrant herb crust, ripe cherry tomatoes, and melted fresh mozzarella in a light broth.
⏱ Prep: 10 min🍳 Cook: 20 min
Ingredients
- 160g White fish fillet (hake, cod, or tilapia)
- 100g Cherry vine tomatoes, halved
- 30g Fresh mozzarella, torn into pieces
- 5ml Extra virgin olive oil
- 1 tsp Mixed Italian herbs (oregano, basil, thyme)
- 1 Clove garlic, minced
- 30ml Low-sodium vegetable broth
- Sea salt and black pepper
Instructions
- Preheat oven to 200°C (400°F).
- Place fish fillet in a baking dish; drizzle with olive oil, season with Italian herbs, garlic, salt, and pepper.
- Scatter halved cherry tomatoes around the fish.
- Pour vegetable broth around (not over) the fish.
- Bake for 15 minutes. Remove from oven, place torn mozzarella on top, and return to oven for 5 more minutes until cheese melts.
- Garnish with fresh basil before serving.
🔬 Nutritionist Note: White fish contains selenium and iodine, crucial micronutrients that support thyroid function during sustained caloric restriction.
Total Time
30 mins
Phases
Prep: 10m
Cook: 20m
Yield
1 servings
Nutrition
340 kcal
Ingredients
- 160g White fish fillet (hake, cod, or tilapia)
- 100g Cherry vine tomatoes, halved
- 30g Fresh mozzarella, torn into pieces
- 5ml Extra virgin olive oil
- 1 tsp Mixed Italian herbs (oregano, basil, thyme)
- 1 Clove garlic, minced
- 30ml Low-sodium vegetable broth
- Sea salt and black pepper
Instructions
- Preheat oven to 200°C (400°F).
- Place fish fillet in a baking dish; drizzle with olive oil, season with Italian herbs, garlic, salt, and pepper.
- Scatter halved cherry tomatoes around the fish.
- Pour vegetable broth around (not over) the fish.
- Bake for 15 minutes. Remove from oven, place torn mozzarella on top, and return to oven for 5 more minutes until cheese melts.
- Garnish with fresh basil before serving.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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