1 tablespoon olive oil, plus extra for greasing
1 slice wholegrain or rye bread, crumbed
1xapprox 225g can chopped tomatoes
2 tablespoons chopped fresh parsley
1 garlic clove crushed
1 tablespoon lemon juice
pinch cayenne or chilli pepper
freshly ground black pepper
350-400 firm white fish fillets, such as cod, haddock, or orange roughly
Preheat the oven to 180C/gas mark 4. Lightly oil an oven-proof dish.
Put the breadcrumbs, tomatoes, parley, garlic, lemon juice and cayenne or chilli pepper in a saucepan. Add black pepper to taste, then bring to the boil and simmer for a couple of minutes, stirring well.
Put the fish in the prepared dish, brush with oil and pour over the sauce. Cover the dish with foil and bake in the preheated oven for about 20 minutes, depending on the thickness of the fillets, until the fish is cooked through but still moist. Serve at once.
Serve with brown rice, or with a mash
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