Baked Fish With Pomegranate Sauce

If you’re craving a dish that feels bold, elegant, and deeply satisfying without being complicated, Baked Fish With Pomegranate Sauce is exactly what your table needs. This recipe pairs tender, oven-baked fish with a glossy, sweet-tart pomegranate sauce enriched with warm spices, sesame oil, and slow-cooked onions. The result is a beautifully balanced dish where savory meets tangy, and richness is cut with freshness in every bite.

Perfect for both weeknight dinners and special occasions, this baked fish recipe delivers big flavor with approachable techniques. The sauce caramelizes slightly in the oven, the fish stays moist and flaky, and the final scatter of pomegranate seeds adds brightness and crunch. If you’re looking to impress guests—or simply elevate your everyday seafood cooking—this recipe sets the tone for confident, flavor-forward meals.

Table of Contents

Table of Contents

Why You’ll Love This Recipe

• Bold yet balanced flavors – Sweet pomegranate molasses, warm spices, and savory fish work in perfect harmony.
• Oven-baked simplicity – No frying, no fuss—just a reliable, hands-off baking method.
• Perfect for entertaining – Colorful, aromatic, and impressive straight from the oven.
• Comforting and elegant – Slow-cooked onions and spiced sauce add depth without heaviness.
• Naturally customizable – Works with several types of fish and grains depending on what you have.

What truly sets this version apart is the sauce. Instead of overpowering the fish, it enhances it—creating a dish that feels luxurious yet grounded, inspired by Middle Eastern flavors but easy enough for any home cook.

Ingredients Needed

For the Onion Base

• 4–5 tablespoons sesame oil, divided
• 2 large yellow onions, sliced into ¼-inch-thick rounds
• 2 garlic cloves, roughly chopped
• Kosher salt and freshly ground black pepper, to taste

For the Fish

• 2–3 pounds boneless, skin-on fish fillets, such as striped bass, red snapper, or halibut
  (Choose thick, firm fillets that hold up well to baking.)

For the Pomegranate Sauce

• 2 tablespoons pomegranate molasses, for tangy sweetness
• 1 tablespoon honey, to balance acidity
• 1 tablespoon amba or Dijon mustard, for depth and gentle heat
• ½ teaspoon curry powder, warm and aromatic
• ½ teaspoon ground cumin, earthy and grounding
• ½ teaspoon ground sumac, bright and citrusy

For Finishing & Serving

• 1 cup fresh pomegranate seeds, for freshness and crunch
• ½ cup flat-leaf parsley, torn or chopped
• Cooked rice, bulgur, or other grains (optional, for serving)

How to Make Baked Fish With Pomegranate Sauce

Step 1: Build the Flavor Base

Preheat your oven to 400°F (205°C).
Heat 1 tablespoon of sesame oil in a wide nonstick skillet over medium heat. Add the sliced onions and garlic, seasoning lightly with salt. Cook slowly, stirring occasionally, for about 18–20 minutes, until the onions are soft, deeply golden, and lightly caramelized.

Why this matters: Slow-cooking the onions creates a naturally sweet, savory foundation that keeps the fish moist while adding depth to the final dish.

Transfer the onions to a 9×13-inch baking dish, spreading them into an even layer.

Step 2: Prepare and Season the Fish

Place the fish fillets on top of the onion layer, skin side down. Sprinkle evenly with kosher salt (about 1½ teaspoons for 3 pounds of fish) and gently rub it into the flesh to ensure even seasoning.

Let the fish rest for a few minutes while you prepare the sauce—this allows the salt to penetrate the flesh for better flavor.

Step 3: Make the Pomegranate Sauce

In a small bowl, whisk together the remaining 3 tablespoons sesame oil, pomegranate molasses, honey, amba or Dijon mustard, curry powder, cumin, and sumac. Season with a pinch of salt and black pepper.

The sauce should be glossy and pourable, with a balance of sweet, tangy, and warm spice notes. Taste and adjust if needed—this is where you fine-tune the personality of the dish.

Step 4: Sauce and Bake

Brush the pomegranate sauce generously over the fish, making sure it coats the surface evenly. Some sauce will drip down into the onions—this is exactly what you want, as it flavors the entire dish.

Transfer the baking dish to the oven and bake for 22–25 minutes, depending on the thickness of the fillets.

Visual cue: The fish is done when it flakes easily with a fork and appears opaque throughout, but still moist.

Step 5: Finish and Serve

Remove the dish from the oven and immediately scatter the fresh pomegranate seeds and parsley over the top. The contrast of hot fish and cool, juicy seeds adds brightness and texture that brings the whole dish to life.

Serve hot, spooning some of the saucy onions over each portion.

Serving and Storage Tips

Serving Suggestions:

• Serve over steamed rice, bulgur, couscous, or quinoa to absorb the sauce.
• Add a crisp cucumber or tomato salad on the side for contrast.
• For a dinner-party presentation, serve the fish on a large platter with extra pomegranate seeds and parsley.

Storage & Reheating:

• Store leftovers in an airtight container in the refrigerator for up to 2 days.
• Reheat gently in a covered dish at 300°F (150°C) until warmed through.
• Avoid microwaving if possible, as it can dry out the fish.

Helpful Notes

• Fish substitutions: Sea bass, grouper, or cod can be used—just adjust baking time.
• No pomegranate molasses? Reduce pomegranate juice with a splash of lemon until syrupy.
• Spice level: Add a pinch of chili flakes if you prefer subtle heat.
• Make it dairy-free: This recipe is naturally dairy-free and gluten-free.
• Extra sauce: Double the sauce if you like more drizzle for grains.

Conclusion

This Baked Fish With Pomegranate Sauce recipe is a celebration of contrast—sweet and savory, rich and fresh, comforting and elegant. With minimal prep and oven-baked ease, it delivers layers of flavor that feel thoughtful and refined without being complicated. The caramelized onions, spiced pomegranate glaze, and juicy fish come together in a dish that’s as beautiful as it is delicious.

If you try this recipe, don’t forget to leave a comment and a star rating—your feedback helps others discover it. Share it on Pinterest or Facebook to inspire fellow seafood lovers.
Did you serve it with rice, bulgur, or something else entirely? Tell us your favorite pairing below!

Frequently Asked Questions (FAQ)

Can I use a different type of fish?

Yes. Any thick, firm white fish works well. Just adjust cooking time based on thickness.

Is this recipe gluten-free?

Yes, all ingredients are naturally gluten-free.

Why is my fish dry?

Overbaking is the most common cause. Remove the fish as soon as it flakes easily.

Can I make this recipe ahead of time?

You can prepare the onions and sauce in advance, then bake the fish just before serving.

How thick should the sauce be?

The sauce should be glossy and lightly syrupy, easily brushing over the fish without being watery.