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.
Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
