Tomato Fish Bake
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
600 grams of cod fillet8 medium/large tomatoes3 cloves garlic1 large onion0.25 cup fresh basil leaves0.25 cup pesto sauce1 medium jalepino chilli0.5 cup breadcrumbs1 cup wholegrain brown rice(SERVES 4)
Pre-heat the oven to 200 degrees celcius (400 degrees Farenheit)
Cut the tomatoes in half and place on a baking tray cut side up, place in oven for 20 minutes
Put 2 slices of wholegrain bread without the crusts into a blender and blitz for 20 seconds to make breadcrumbs
Finely chop the garlic, chilli and basil leaves., then put the roasted tomatoes, garlic, chilli, onion and basil into a blender and blitz for 10 seconds
Cut the cod fillets into four pieces about 125 grams each
Pour the tomato mixture into a roasting dish, put the cod on top, making sure there is a gap all round each piece, then spread pesto sauce on top of the cod pieces and finally cover the cod pieces with breadcrumbs, then put the dish into the hot oven at the same temperature (200 degrees Celcius / 400 degrees farenheit) and roast for 30 minutes.
About 20 minutes after starting to roast the fish, put the rice into a saucepan with some water and boil for 10 minutes.
put the rice on warmed plates, then place the fish and spoon over the tomato mixture, serve stratght away
Number of Servings: 4
Recipe submitted by SparkPeople user PPRING.
Cut the tomatoes in half and place on a baking tray cut side up, place in oven for 20 minutes
Put 2 slices of wholegrain bread without the crusts into a blender and blitz for 20 seconds to make breadcrumbs
Finely chop the garlic, chilli and basil leaves., then put the roasted tomatoes, garlic, chilli, onion and basil into a blender and blitz for 10 seconds
Cut the cod fillets into four pieces about 125 grams each
Pour the tomato mixture into a roasting dish, put the cod on top, making sure there is a gap all round each piece, then spread pesto sauce on top of the cod pieces and finally cover the cod pieces with breadcrumbs, then put the dish into the hot oven at the same temperature (200 degrees Celcius / 400 degrees farenheit) and roast for 30 minutes.
About 20 minutes after starting to roast the fish, put the rice into a saucepan with some water and boil for 10 minutes.
put the rice on warmed plates, then place the fish and spoon over the tomato mixture, serve stratght away
Number of Servings: 4
Recipe submitted by SparkPeople user PPRING.
Nutritional Info Amount Per Serving
- Calories: 422.2
- Total Fat: 10.4 g
- Cholesterol: 87.5 mg
- Sodium: 361.3 mg
- Total Carbs: 41.3 g
- Dietary Fiber: 6.4 g
- Protein: 41.8 g
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