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
|
Prep: Cook: |
5 minutes 25 minutes |
|
| Difficulty: | Easy | |
| Serves: | 4 portions |
| Ingredients |
|---|
| 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 |
| To serve: |
| Roasted baby potatoes |
| Green vegetables |
directions
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.
