Fish in Tomato
This is a simple and delicious way to cook fish and have dinner on the table in around 20 minutes. This is the dish I’ll be making for Christmas lunch and It was inspired by my first trip to France last year where I was overwhelmed by the amazing fresh and healthy produce as well as how active everybody was, it’s not surprising why so many people associate the Mediterranean diet with health and well-being.
Tomato is full of antioxidants, in particular lycopene that may prevent a number of diseases, including cancer and heart disease. Fish provides the body with complete protein for building and repair as well as omega 3 that is anti-inflammatory to the body and is needed for heart and brain health. The other bonus is that fish is easy to cook and tastes delicious.
Traditional Mediterranean diets are low in what I call the terrible three that are so typical of Western Style diets like ones in Australia or the United States. Mediterranean diets are low in saturated fat, trans fat and refined sugar, but rich in good heart healthy unsaturated fat and fiber, nutrients and phyto-chemicals that support good health and wellbeing.
The Mediterranean diet is all about going back to basics and consuming a diet of fresh seasonal plant based whole foods with an emphasis on anti-inflammatory fatty acids such as oleic acid and omega 3 found in olive oil, avocado, fish, grass fed or game meats, nuts and seeds and is associated with a lower risk of heart disease. The dietary pattern is also accompanied by lots of physical activity and incidental exercise such as walking to work instead of catching the bus or taking the stairs instead of the elevator. We can take a few lessons from it and modify our diet to make it more unsaturated, increase consumption of fish, fruit and vegetables, reduce snacking and portion size of meals and become more physically active every day. These features have all been shown to help reduce risk of chronic disease as well as obesity.
Don’t forget it’s the last week to enter my WIN A VITAMIX competition. All you need to do is click onto the link below for details.
http://www.thehealthychef.com/2011/10/win-a-vitamix-competition-back-by-popular-demand/
Serves 2
500 ml tomato puree (passata)
1 red onion, finely diced
1 tablespoon olive oil
400 g white fish fillet
1 punnet, cherry tomatoes, halved
2 tablespoons fresh chopped parsley
1 clove raw garlic, finely chopped
zest from 1 lemon
Sauté onion in the olive oil over a medium heat for 1 minute.
Add the tomato puree and cherry tomatoes. Simmer for 3 minutes.
Season with a little salt and pepper.
Lay the fish over the tomato in the pan.
Cover with a lid and simmer for about 12 – 15 minutes until cooked.
Combine parsley, garlic and lemon zest.
Sprinkle over the fish just before serving.
Enjoy with green vegetables or salad.
Protein: 37g
Total Fat: 10.6 g
Staturated: 1.5 g
Carbs: 14g
Kilojoules: 1280
Calories: 306
Contact Teresa Cutter
Sounds beautiful T and so simple!!! xxx ;)
It’s delicious Kahlia ! so simple :) x
the fish looks yummy, but my kids don’t eat fish. Do you think I do do tow pans simultaneously – one with chicken for the kids and one with fish for my husband and me?It should work with chicken shouldn’t it? Maybe the chicken should be halved lengthwise to equal the cooking time?
Yes you can Kerry ! make up 2 pans – 1 with chicken and 1 with fish. Cut the chicken in half width ways. Perfect ! :)
This sounds delicious Teresa, and perfect to whip up on a busy weeknight. However, I usually try to avoid cooking with tomato passata because I’ve been told it contains lots of salt. Is that the case?
Read the back of the label Kirsty, you can find some lovely ones with just pureed tomato. Another way is to just puree some fresh run-ripened tomato in a blender and use that. :)
Another delicious recipe Teresa, thanks for sharing! I served this dish with fresh spinach and quinoa. Keep up the good work! Have a nice holiday season. Best regards from cold Norway.
Hi,
This sounds delicious and my husband and I are really into seafood after doing some recent traveling. The problem is, when it comes to fish, I am always at a loss as to what to buy. Suggestions for good white fish?
I really love a nice piece of Snapper. it’s perfect for this style of dish..Also goes well with sardines, but you need to cook the sauce down a little before adding them as they only take a few minutes to cook. :)
I cooked this this evening and have to say that it is a sensational dish! My partner was a little dubious about using the garlic so close to serving, but once served, he couldn’t fault it. In fact, it’s being tagged as a favourite! I used Barramundi this time but next time I will try Snapper, which I think will compliment the flavours better. I’m also adding this to my “comp recipe notebook”. I compete in body sculpting, so for the 12 weeks leading up to the first competition the nutrition plan is really strict. With a tiny bit of tweaking around the ingredient quantities, this will be fantastic addition to what can usually be a monotonous 12 weeks. Thank you for such a great recipe!!!
Good luck in your comp Julie. Yep it’s a perfect dish to help you get lean. it’s a favorite of mine too and is lovely with fresh steamed asparagus or or raw leaf salad.:)
Super easy & quick recipe, I made it yesterday with red snapper and served it with steamed green asparagus and cous cous. I will def. try Barramundi as well and experiment with different vegies and quinoa.
Thanks for the recipe Teresa!
Greetings from Sydney/Australia!
I made this tonight and it was delicious but I am new to cooking with white fish (usually eat salmon) and it was quite tough. Does this mean I overlooked? Thanks