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Amalfi baked fish
Fish baked under an Italian-inspired tomato mixture makes for a moist and flavourful fish dish that you will want to make again and again.
Serves: 4
Time to make: 30 mins
Hands-on time: 10 mins
Ingredients
- 500g cherry tomatoes, halved
- ¼ cup pitted kalamata olives, coarsely chopped
- 2 teaspoons capers in vinegar, drained, rinsed
- 2 teaspoons fresh thyme
- 1 tablespoon olive oil
- 4 x 150g firm white fish fillets
- 240g spiral pasta
- 1 cup frozen peas
- 4 lemon wedges
- 8 cups mixed salad with a little vinaigrette
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Instructions
1 Preheat oven to 220ºC. Line a baking tray with baking paper. Combine tomatoes, olives, capers, thyme and olive oil in a bowl. Place fish on a baking tray and spoon tomato mixture over fish. Bake for 15-20 minutes or until fish is cooked and tomatoes soft (cooking time will vary according to thickness of fish).
2 Meanwhile, cook pasta following packet directions, adding peas in last 2 minutes of cooking. Drain.
3 Serve fish with pasta and peas, lemon wedges and salad.
Variations
Make it gluten free: Use gluten-free pasta.
Nutrition Info (per serve)
-
Calories 531cal
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Kilojoules 2220kJ
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Protein 40g
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Total fat 16g
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–Saturated fat 3g
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Carbohydrates 55g
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–Sugars 8g
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Dietary fibre 7g
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Sodium 500mg
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Calcium 120mg
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Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
