Baked Fish with Tomato

03 January 2020

Article by: Dietetics & Nutrition Services

 

Ingredients

Filling:-
1 tbsp of olive oil
2 small red onion, diced
4 cloves of garlic, chopped

1.5 can of whole tomato, canned (separate the sauce)
1 tbsp of balsamic vinegar

3/4 cup of fresh basil
3 slices of fish fillets(100g)
pinch of black pepper

INSTRUCTION

1. Heat up the pan. Lightly sauté onion & garlic in olive oil until soft.
2. Add tomato chunks & balsamic vinegar.
3. Pour tomato sauce in roasting dish, place fish on top of sauce.
4. Sprinkle with black pepper.
5. Cook in oven for 10-15mins or until cook through.
6. Sprinkle basil on top before serving.

NUTRITIONAL INFORMATION/SERVING

Energy 160 kCal
Protein 20 g
Fat 6 g
Carb 6 g
Fibre 1 g
Sodium 60 mg

Tags: dietetics,nutrition

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