Recipes

FISH IN TOMATO SAUCE

Calories Per Serve: 306

Time To Prepare: 20 minutes

Serves: 2

Ingredients:

  • 500 ml tomato puree
  • 1 red onion, finely diced
  • 1 tablespoon olive oil
  • 400 g white fish fillet
  • 1 punnet, cherry tomatoes, halved
  • 2 tablespoons fresh chopped parsley
  • 1 clove raw garlic, finely chopped
  • Zest from 1 lemon

Directions:

  • Sauté onion in the olive oil over a medium heat for 1 minute.
  • Add the tomato puree and cherry tomatoes. Simmer for 3 minutes.
  • Season with a little salt and pepper.
  • Lay the fish over the tomato in the pan.
  • Cover with a lid and simmer for about 12 15 minutes until cooked.
  • Combine parsley, garlic and lemon zest & sprinkle over the fish just before serving.
  • Enjoy with green vegetables for extra fibre

 

Recipe adapted from Teresa Cutter The Healthy Chef

 

Nutritional Information Per Serve:

Protein: 37g

Calories: 306

Kilojoules: 1280