Fish Baked with Tomato Sauce

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By: Andrew Chase

This is a simple Greek method of cooking fresh sea fish. It is especially nice with strong-flavoured fish such as kingfish or snapper or full-flavoured white-fleshed fish, such as striped bass; halibut steaks also are quite good. If you prefer, replace the dill with 1 tsp/5 mL dried Greek oregano or 1 tbsp/15 mL chopped fresh thyme.

Ingredients

2 lbs (1 kg) salt water fish steaks or fillets

1/4 cup (60 mL) lemon juice

1 tsp (5 mL) salt

1 can (28 oz/796 mL) tomatoes

1/3 cup (75 mL) dry white wine

1/4 cup (60 mL) extra-virgin olive oil

4 cloves garlic, minced

1/2 cup (125 mL) chopped parsley

1/2 cup (125 mL) chopped fresh dill (optional)

1/4 tsp (1 mL) black pepper

1-1/2 cups (375 mL) fresh coarse bread crumbs

Preparation

Place fish on platter and sprinkle with lemon juice and half of the salt; let stand for 15 to 20 minutes, turning occasionally.

Reserving juice, strain, seed and chop tomatoes; place in saucepan. Stir in wine, 3 tbsp/45 mL of the oil, garlic, parsley, dill (if using), pepper, remaining salt, and 3/4 cup/175 mL of the reserved juice and bring to boil; reduce heat and simmer for 15 minutes.

Drain fish; arrange in single layer on bottom of lightly oiled baking dish. Spoon sauce over fish. Toss bread crumbs with remaining oil; sprinkle over top.

Bake in 425F/220C oven until bread crumbs are browned and fish flakes easily when tested with fork, 18 to 20 minutes.

Makes 6 servings.

Serving(s): 6

Nutritional Information
Per serving: about
Calories	288
Protein	33 g
Fat (total)	12 g
Sat. Fat	2 g
Carbohydrate	11 g
Fibre	1 g
Cholesterol	56 mg
Sodium	627 mg
Calcium	10 % RDI
Iron	16 % RDI
Vitamin A	9 % RDI
Vitamin C	40 % RDI
Folate	13 % RDI

Also in this menu:

6 healthy fish dishes

Source

Homemakers Magazine: June 2008

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