Tomato Fish Bake
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Tomato Fish Bake calories by ingredient
Introduction
A delightfully light fish meal, packed with nutrition A delightfully light fish meal, packed with nutritionNumber of Servings: 4
Ingredients
-
600 grams of cod fillet
8 medium/large tomatoes
3 cloves garlic
1 large onion
0.25 cup fresh basil leaves
0.25 cup pesto sauce
1 medium jalepino chilli
0.5 cup breadcrumbs
1 cup wholegrain brown rice
(SERVES 4)
Directions
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.