Island baked fish

Use your favorite white fish fillets for this recipe. Choose boneless fish fillets when cooking for children.

1 onion (medium sized sweet onion, sliced)

1 pepper (large bell pepper, sliced)

herbs (optional, italian herbs)

1 clv garlic (peeled and pressed)

1 cn tomato (chopped tomatoes, 14 oz can)

1 lb fish (4 firm, mild, white fish fillets)

olive oil (or cooking spray)

1⁄4 t salt

olives (optional, large green olives, pitless, sliced)

1 zucchini (medium sized, peeled and sliced)

Heat oven to 350°F if necessary.

Mix together pressed garlic with the tomato, and season with herbs, if using.

Spread the onion, bell pepper and zucchini slices in a baking dish.

Spoon half tomato mixture over that, distribute evenly. Top with fish fillets.

Brush fillets with cooking oil, or spray with cooking oil spray, and sprinkle with salt and pepper to your liking.

Spoon the other half of tomato mixture over top of that.

Cover with foil. Bake at 350°F for 25-30 minutes.

Total time

40 minutes

Cooking time

Preparation time

Yield

4 servings

This recipe makes an excellent main course that can be served over rice, quinoa or oven fries.

You can also use any type of white fish for this recipe, such as cod, hake, haddock, tilapia, halibut or local white fish.

For a heartier meal, try adding cooked chickpeas to the tomato sauce before baking!

You can also wrap the fish in a layer of foil and cook it on the grill or over a campfire. Then you can keep our low fat diet even when going out.

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