Healthy Fish Bake
Nutrients
Per serving
Steps
Preheat oven to 200C/180C fan
Spray an oven proof dish with olive oil spray and place chopped capsicum and onion evenly and bake for 15 mins
Add garlic, passata, chopped tomatoes and worcestshire sauce and back for additional 10 mins
Arrange fish fillets in tray, season with salt and pepper and bake for additonal 15 mins until cooked through
Whilst fish is in the oven, cook the rice according to instructions
Steam the broccolini during the last 5 mins of fish being cooked
Serve the baked fish with the rice and broccolini and sprinkle the parsley over the fish
Ingredients
| 600 g | Firm white fish fillets |
| 700 g | Bottle of passata |
| 320g | White rice |
| 400g | Canned of chickpeas (drained) |
| 1 | Large red onion (finely sliced) |
| 2 | Cloves garlic (finely sliced) |
| 1 | Capsicum (cut into strips) |
| 8 | Cherry tomatoes cut in half |
| 2 | Broccolini bunches |
| 1 tbsp | Worcestshire sauce |
| 1 tbsp | Olive oil |
| 1 | Chopped parsley to serve |
