Italian Baked Fish


Italian Baked Fish

Prep Time ~ 15 mins Cooking Time ~ 1 hour
Approx Cost ~ £9 Difficulty ~ Easy
Freeze ~ Yes Serves ~ 4

Tip ~ Any white fish can be used such as cod, pollack, haddock and hake.


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.


  • 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.