Food > Recipe Directory > Courses/Meal Type > Main Course > Fish Baked with Tomato Sauce
Fish Baked with Tomato Sauce Recipe
Fish Baked with Tomato Sauce
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
| 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:
Source
Homemakers Magazine: June 2008
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