Greek-style baked fish
Nutrition Info.(per serve)
- 2 teaspoons olive oil
- 1 medium onion, quartered, sliced
- 400g can whole or diced tomatoes in juice
- oil spray, to grease
- 700g fish fillets such as tarakihi, gurnard
- 1 lemon, finely grated zest and juice
- salt and pepper, to season
- 2-3 slices stale bread
- 1 clove garlic, peeled
- handful fresh parsley
- 1 tablespoon olive oil
Total fat 11g
Saturated fat 2g
Dietary fibre 3g
1 Preheat oven to 200°C. Heat first measure of oil in a medium-sized frying pan. Add onion and sauté until soft. Stir in tomatoes, breaking up whole tomatoes with a spoon if necessary. Allow tomato mixture to come to the boil then remove from heat.
2 Use oil spray to grease another 20cm x 30cm casserole dish and pour in tomato mixture. Arrange fish fillets on top of the tomato mixture and sprinkle evenly with lemon zest, juice, salt and pepper.
3 Tear each slice of bread into 4-6 pieces then place in a blender or food processor with garlic and parsley. Process until bread is crumbed then with the blender/processor running drizzle in second measure of oil. Sprinkle crumbs over fish.
4 Place fish casserole in oven and cook for about 15 minutes until breadcrumbs are golden brown.
5 Allow fish to stand for a few minutes before serving.
Serve with pasta such as spaghetti, or potatoes, and a simple green or tomato and cucumber salad.
Make it gluten free: Use gluten-free bread.
Hanu de Jong
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