Articles & Recipes
Tomato Fish Savoury Bake
This recipe makes a tomato mix, half for tonight and half for pasta later in the week.
Ingredients
1 x 200 gram fillet white flesh fish
1/2 400g can chopped tomato (200 grams)
1 x diced small onion (60 grams)
2 x crushed garlic cloves (6 grams)
1 x diced red capsicum (140 grams)
1/2 cup frozen peas (80 grams)
1/2 small zuchinni, sliced (115 grams)
1/2 cup cooked rice (80 grams)
Method
Grill or fry fish fillet in a non-stick pan. Combine 1/2 can of chopped tomato with onion, garlic and capsicum. Heat half in the microwave and pour over cooked fish.(Reserve other half of tomato mixture for pasta on Friday) Serve Tomato Fish Savoury with, 1/2 cup cooked frozen peas, 1/2 sliced cooked zucchini and 1/2 cup cooked rice.
Serves : 1
Nutrients per Serve :
KJ 1660, Calories 398, Carbohydrates(grams) 40.3, Fat(grams) 5.7, Protein(grams) 41.4, Fibre (grams) 9.8