What’s for dinner? Baked fish with tomatoes
If you often prepare fish with a creamy white sauce, rather try this healthy and tasty tomato and herb version.
Serves 4
You’ll need: 2 slices brown or wholewheat bread; juice and grated rind of 1 lemon; ½ tsp salt; black pepper to taste; 2 cloves of garlic, finely chopped; 1 Tbsp dried or chopped fresh Origanum; 4 x 160 g firm white fish portions, thawed if frozen; 3 tomatoes, sliced; 1 Tbsp sunflower oil; ¼ cup water.
How to:
Preheat oven to 180 °C.
Crumble bread with your fingertips to form small pieces.
Mix breadcrumbs with lemon rind, salt, pepper, garlic and Origanum.
Place fish in an oven dish or baking tray and pack a few slices of tomato on top of each portion.
Sprinkle with breadcrumb mixture and pour lemon juice and oil over the fish. Pour water into the dish to prevent fish from sticking and drying out.
Bake for 20 minutes or until the fish is just cooked and the crumbs are golden brown. Don’t overcook the fish. Fish is cooked when it turns an opaque colour and flakes easily with a fork.
Serve immediately with salad or veggies and a baked potato.
Tip: Crumbed chicken – Dip chicken portions in buttermilk and then in the crumb mixture. Bake as above.
* Recipe & image by Cooking from the heart, 1st edition. Download the recipe book.
