Greek-style baked fish

Serves: 4

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

2 teaspoons olive oil

1 medium onion, quartered, sliced

400g can whole or diced tomatoes in juice

spray oil, 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

Instructions

Stay Awake

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.

Serving suggestion

Serve with pasta such as spaghetti, or potatoes, and a simple green or tomato and cucumber salad.

Variations

Make it gluten free: Use gluten-free bread.

Nutrition Info (per serve)

Calories 304 cal

Kilojoules 1270 kJ

Protein 35 g

Total fat 11 g

Saturated fat 2 g

Carbohydrates 15 g

Sugar 6 g

Dietary fibre 3 g

Sodium 390 mg

Calcium 110 mg

Iron 2.5 mg

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.