Italian Baked Fish
Italian Baked Fish
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Tip ~ Any white fish can be used such as cod, pollack, haddock and hake.
Ingredients
4 thick pieces white fish
2 tablespoons olive oil
1 medium onion, finely chopped
1 clove garlic, crushed
14oz tin chopped tomatoes
4oz mushrooms, sliced
1 tbsp fresh chopped basil
1 tbsp capers, chopped
Juice ½ lemon
12 black olives
Salt and black pepper
Preheat oven to 190C, 375F, Gas 5.
Method
- Heat the olive oil in a saucepan and fry the onion for about 5 minutes.
- Now add the garlic and tomatoes. Season with salt and pepper, then bring to simmering point and cook gently - uncovered - for 15 minutes, stirring occasionally.
- Next add the sliced mushrooms, stir in well. Simmer for a further 10 minutes until it looks like a thick sauce.
- Lastly stir in the basil and chopped capers.
- Place the fish in a shallow baking dish, season with salt and pepper and sprinkle with a little lemon juice on each piece.
- Spoon an equal quantity of the sauce onto each piece of fish and arrange a few olives on top.
- Cover the dish with foil and bake for 25 minutes, depending on the thickness of the fish.
- Serve with new potatoes or brown rice and green salad.