Vegetarian

Tomato Fish Bake is for Dinner.

Tomato Fish Bake takes 45 minutes to prepare.

Tomato Fish Bake takes 30 minutes to cook.

Tomato Fish Bake makes 4 servings.

The ingredients for Tomato Fish Bake are:

600 grams of cod fillet
8 medium/large tomatoes
3 cloves garlic
1 large onion
0.25 cup fresh basil leaves
0.25 cup pesto sauce
1 medium jalepino chilli
0.5 cup breadcrumbs
1 cup wholegrain brown rice

(SERVES 4)

Here is how you make Tomato Fish Bake:

Pre-heat the oven to 200 degrees celcius (400 degrees Farenheit)Cut the tomatoes in half and place on a baking tray cut side up, place in oven for 20 minutesPut 2 slices of wholegrain bread without the crusts into a blender and blitz for 20 seconds to make breadcrumbsFinely chop the garlic, chilli and basil leaves., then put the roasted tomatoes, garlic, chilli, onion and basil into a blender and blitz for 10 secondsCut the cod fillets into four pieces about 125 grams eachPour the tomato mixture into a roasting dish, put the cod on top, making sure there is a gap all round each piece, then spread pesto sauce on top of the cod pieces and finally cover the cod pieces with breadcrumbs, then put the dish into the hot oven at the same temperature (200 degrees Celcius / 400 degrees farenheit) and roast for 30 minutes.About 20 minutes after starting to roast the fish, put the rice into a saucepan with some water and boil for 10 minutes.put the rice on warmed plates, then place the fish and spoon over the tomato mixture, serve stratght awayNumber of Servings: 4Recipe submitted by SparkPeople user PPRING.

The nutritional information for Tomato Fish Bake is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 422.2

• Total Fat: 10.4 g
• Cholesterol: 87.5 mg
• Sodium: 361.3 mg
• Total Carbs: 41.3 g
• Dietary Fiber: 6.4 g
• Protein: 41.8 g

The dietary needs meet for Tomato Fish Bake is Vegetarian