Fish and tomato casserole
Preparation time:
Recipe highlights Serves: 4
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Low salt
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Ingredients
- 500 g white fish fillets, skin and bones removed
juice 1/2 lemon
2 teaspoons olive oil
2 onions, sliced
1 tablespoon tomato paste (reduced salt)
1 green capsicum, sliced
1/2 cup dry white wine
1 X 440g can whole peeled tomatoes (reduced salt)
1/3 cup chopped fresh parsley
2 teaspoons grated parmesan cheese
2 teaspoons fresh breadcrumbs
ground pepper, to taste
Cooking method
-
1. Place fish in a high-sided casserole dish. Pour lemon juice over fish. Sprinkle with pepper.
2. Heat oil in a non-stick frypan. Cook onions over a medium heat until soft. Add tomato paste. Cook for 1 to 2 minutes. Add capsicum, wine, tomatoes and parsley. Simmer over a low heat for 5 to 10 minutes or until capsicum is just soft.
3. Arrange vegetables over fish. Combine parmesan cheese and breadcrumbs. Sprinkle over vegetables. Bake at 190°C for 15 minutes or until the fish is cooked.
Notes: Serve with a garden salad. Suggested fish varieties are gemfish, sea perch, flake, snapper or trevally.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 354.85g | 100.00g |
| Energy (kJ) | 959.29kJ | 270.34kJ |
| Protein (g) | 28.94g | 8.16g |
| Total fat (g) | 6.32g | 1.78g |
| - Saturated fat (g) | 1.81g | 0.51g |
| - Polyunsaturated fat (g) | 0.99g | 0.28g |
| - Monounsaturated fat (g) | 2.80g | 0.79g |
| Cholesterol (mg) | 76.60mg | 21.59mg |
| Carbohydrate-available (g) | 7.65g | 2.16g |
| CarbohydrateSE (g) | 7.54g | 2.13g |
| - Sugars (g) | 6.71g | 1.89g |
| Water (g) | 302.25g | 85.18g |
| Dietary fibre (g) | 2.65g | 0.75g |
| Thiamin (mg) | 0.14mg | 0.04mg |
| Riboflavin (mg) | 0.15mg | 0.04mg |
| Niacin (mg) | 6.64mg | 1.87mg |
| Niacin equivalents (mg) | 11.92mg | 3.36mg |
| Vitamin C (mg) | 46.82mg | 13.19mg |
| Total folate (ug) | 44.35ug | 12.50ug |
| Total vitamin A equivalents (ug) | 148.97ug | 41.98ug |
| Retinol (ug) | 21.80ug | 6.14ug |
| Beta carotene equivalents (ug) | 766.20ug | 215.92ug |
| Sodium (mg) | 238.81mg | 67.30mg |
| Potassium (mg) | 875.56mg | 246.74mg |
| Magnesium (mg) | 60.75mg | 17.12mg |
| Calcium (mg) | 119.65mg | 33.72mg |
| Phosphorus (mg) | 384.88mg | 108.46mg |
| Iron (mg) | 2.35mg | 0.66mg |
| Zinc (mg) | 1.37mg | 0.39mg |
Contributed by:
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Source: National Heart Foundation of Australia (1996),
Heart Foundation cookbook.
This recipe was orginally published as:
Tomato fish casserole
Recipe publication date on: 08/22/2001
Last reviewed on: 20/08/2014
