Italian-style baked fish

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 35 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

4 large (600g) tomatoes, sliced thinly
4 x 150g tarakihi fillets
freshly ground black pepper
1 lemon, juice
4 teaspoons sun-dried tomato pesto
⅓ cup reduced-fat ricotta cheese
½ cup fresh basil, torn
3 tablespoons grated fresh parmesan cheese
¼ cup pine nuts
To serve
¾ cup risoni pasta or other small pasta
300g broccolini
1 ½ cups sliced mushrooms
1 bunch asparagus

Instructions

1 Preheat oven to 180°C. Lightly grease an ovenproof dish. Place half of the tomato slices in the base of dish. Top with fish. Season with pepper and lemon juice.

2 Top each piece of fish with some pesto, ricotta then basil. Finish with remaining tomato slices. Season with pepper once more. Sprinkle with parmesan and pine nuts. Spray with a little oil. Bake for 20-25 minutes.

3 Meanwhile, cook pasta and steam vegetables. Once fish is cooked serve with pasta mixed with steamed vegetables, garnished with basil.

Variations

Make it gluten free: Check pesto is gluten free and use rice instead of risoni.

HFG tip

See How to cook fish for more cooking techniques and recipe ideas.

Nutrition Info (per serve)

Calories 465cal

Kilojoules 1950kJ

Protein 44g

Total fat 14g

–Saturated fat 3g

Carbohydrates 40g

–Sugars 10g

Dietary fibre 8g

Sodium 230mg

Calcium 180mg

Iron 3.5mg

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.

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