Oven Baked Fish with Fresh Tomato Sauce and Cheese

This oven baked fish recipe is great when you are needing one of those quick easy dinner ideas.

This dish is low in fat and packed with nutrition, making it a really healthy meal recipe.

Easy

Preparation time: 5 minutes - 20 minutes if you still have to make Tomato Sauce

Cooking time: 20 minutes

Serves 4 -5

Ingredients:

1 lb / 500g fresh white fish fillets, cut into 4 - 5 portions

3 cups fresh tomato sauce (see below)

1 cup strong cheese - mature Cheddar is a good choice

Method:

Place the fish portions in an ovenproof dish.
Top with the tomato sauce.
Sprinkle over the cheese. Bake at 350° F / 180° C for 20 minutes, until the cheese has browned and the fish is cooked through. Serve with rice, pasta or mashed potatoes and a big salad.

Tomato Sauce Ingredients:

2 large onions, diced

about 3 tablespoons oil

2lbs / 900g tomatoes, chopped

2 cloves garlic, crushed

4 tablespoons tomato paste

½ cup (loosely packed) parsley

½ cup (loosely packed) coriander

1 cup water

½ teaspoon salt

freshly ground pepper

To make the tomato sauce: fry the onions in the oil until they soften and begin to brown.
Add the garlic, tomatoes, tomato paste. Allow to simmer for about 5 minutes. Add the parsley, coriander, salt and pepper and slowly add the water. Allow to simmer for about 10 minutes until the sauce thickens. You may either blend the sauce or leave it so that it is chunky. This quantitiy yields about 5 cups.