Baked fish with Molasses

This is a very simple and easy for those that want a delicious flavourful fish dish but not sure how to do it or what goes well with fish.  Fish is a bit of a weird meat and many people are intimidated to cook it, but follow these simple steps and you’ll be stuffing yourself with Omega 3’s from here till next year. The pomegranate molasses is what give this otherwise simple dish its tangy wow factor with infused Middle Eastern flavour.


1 hour



Good for:

  • Lent and Easter
  • Seafood and fish cravings
  • Exotic flavours
  • Carb free


  • 1 500-600g filet of fish (not Salmon, preferably Cod)
  • All spice and salt to taste
  • 2 tbsp olive oil
  • 2 large white onion
  • 1 large tomato
  • 5 tbsp Pomegranate Molasses

Kitchen things you’ll need:

  • Roast pan

Making it:

  • Preheat the oven to 350°F (180°C)
  • Slice the tomato and onions into thick ½ to 1 inch slices
  • Place the slices of one onion at the bottom of the baking dish after you greased it with olive oil
  • Rub the spices and slat on the fish and put on top of the onion layer
  • Put the other onion’s slices on top of the fish and then layer the tomato slices over top
  • Drizzle the molasses on top and let it go to the bottom
  • Cook for 30 min, check on the fish and make sure not to overcook, if still uncooked depending on the fillet thickness leave it in for another 15 minutes.
  • Season with salt and pepper to taste.



  • Instead of all spice you can use a fish spice mix available in most supermarkets
  • Don’t just put dill on there (even though that’s the go to spice for the fish) – dill will clash with the molasses flavour



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