Baked Fish in Chunky Tomato Sauce

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172
Credit: Cook Uk

(Serves 2)

Ingredients

  • 2 pieces fish (tarakihi or gurnard)
  • ¼ tspn ground coriander seeds
  • ¼ tspn sweet paprika
  • ¼ tspn ground cumin
  • Finely grated zest and juice of ½ a lemon
  • 1 Tbspn olive oil
  • Salt/pepper
  • Fresh basil or parsley – for serving
  • 1 jar chunky tomato pasta sauce (or see below to make your own)

Method

Step 1. Heat oven to 220°C.

Step 2. In a baking dish mix cumin, paprika, coriander seeds, lemon zest and juice, olive oil, salt and pepper.

Step 3. Add fish to marinate, cover and refrigerate for at least ½ hour.

Step 4. When fish is ready pour chunky tomato sauce over.

Step 5. Cover and bake for 20/25 minutes or until cooked through.

Step 6. Serve with baked potato and salad (or steamed veges), and some fresh herbs sprinkled over top of fish.

(Healthy Tip: Avoid adding butter or sour cream to baked potato, instead pour some of the chunky tomato sauce over)

To make your own chunky tomato sauce:

  • 1 tin chopped tomatoes
  • 2 Tbspn tomato paste
  • 1 small onion, diced
  • 1 garlic clove, crushed
  • 1 small green pepper, cored & chopped
  • Fresh basil or parsley

Method

Step 1. In pan heat a little olive oil.

Step 2. Add onion and cook until soft.

Step 3. Add garlic, cook for a few minutes.

Step 4. Add tin tomatoes, tomato paste and green pepper.

Step 5. Cook for about 10 minutes.

Step 6. Season with little salt and freshly ground pepper.

Step 7.  Add some fresh herbs.

 

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