Italian-style baked fish
Serves: 4
Time to make: 35 mins
Hands-on time: 10 mins
Total cost: $28.00 / $7.00 per serve
(at time of publication)
Ingredients
- 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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
