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Fish in Tomato

By Teresa Cutter

Fish in Tomato
Fish in Tomato

What's great about it

This is a simple and delicious way to cook fish and have dinner on the table in around 20 minutes. Inspired by my first trip to France, where I was overwhelmed by the amazingly fresh and healthy produce, as well as how active everybody was, it’s not surprising why so many people associate the Mediterranean diet with health and well-being. Enjoy this nourishing and oh so tasty dish!


Serves 2

500 ml tomato puree or passata

1 red onion, finely diced

1 tablespoon olive oil

400 g white fish fillet

1 punnet, cherry tomatoes, halved

2 tablespoons fresh chopped parsley

1 clove raw garlic, finely chopped

Zest from 1 lemon


Sauté onion in the olive oil over a medium heat for 1 minute.

Add the tomato puree and cherry tomatoes. Simmer for 3 minutes.

Season with a little salt and pepper.

Lay the fish over the tomato in the pan.

Cover with a lid and simmer for about 12 - 15 minutes until cooked.

Combine parsley, garlic and lemon zest.

Sprinkle over the fish just before serving.

Enjoy with green vegetables or salad.

Notes and Inspiration

Tomato is full of antioxidants, in particular lycopene, that may prevent a number of diseases, including cancer and heart disease. Fish provides the body with complete protein for building and repair as well as omega 3 that is anti-inflammatory to the body and is needed for heart and brain health. The other bonus is that fish is easy to cook and tastes delicious.

More healthy recipes from Teresa Cutter

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