Tomato fish cassserole
Try to eat two to three fish meals a week as fish has many health benefits.
This filling recipe from the Heart Foundation Cookbook is just what the doctor ordered for a cold winter’s night (6.5g fat per serve).
4 (about 500g) firm white fillets (eg sea perch, gemfish, snapper)
juice 1/2 lemon
fresh ground black pepper to taste
2 teaspoons olive oil
2 onions, sliced
1 tblspn no-added-salt tomato paste
1/2 red capsicum, sliced
1/2 green capsicum, sliced
1/2 cup dry white wine
3 ripe tomatoes, sliced
1/3 cup chopped fresh parsley
2 teaspoons grated Parmesan
2 teaspoons breadcrumbs (pref. made from 1-2 day old bread)
Place fish in a high-sided casserole dish. Pour over lemon juice. Sprinkle with pepper.
Heat oil in a non-stick frying pan. Add onions. Cook until soft. Add tomato paste. Cook for 1-2 minutes. Add capsicums, wine, tomatoes and parsley.
Simmer for 5-10 minutes or until capsicums are just soft.
Arrange vegetables over fish. Combine Parmesan cheese and breadcrumbs. Sprinkle over vegetables.
Bake at 1900 for 15 minutes or until fish is cooked.
Serve with crusty bread and a garden salad.
Winter 2001 edition Your Health Newsletter