Mediterranean baked fish
A healthy option of white fish fillets baked in a simple tomato sauce, served with roasted baby potatoes and green beans.
Per serving: 196kcals, 5.4g fat (0.9g saturated), 6.7g carbs, 3.8g sugars, 31.6g protein, 1.9g fibre, 0.347g sodium
|1 tbsp olive oil|
|1 large onion, diced|
|1 x 400g tin of chopped tomatoes with herbs|
|2 tbsp capers, drained|
|4 boneless, skinless fillets of white fish|
|Salt and black pepper|
|Roasted baby potatoes|
1 Preheat the oven to 190˚C/170˚C fan/gas mark 5.
2 Heat the olive oil in a large pan over a medium-high heat. Cook the onion for 8-10 minutes until soft and slightly browned.
3 Stir in the chopped tomatoes and capers. Allow the sauce to simmer and reduce slightly for 5-6 minutes.
4 Place the fish in a baking dish and pour over the sauce.
5 Place in the oven and bake for 10-12 minutes until the fish looks opaque and flakes easily with a fork.
6 Serve with roasted baby potatoes and some green vegetables.
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