Tomato-Baked Fish fillets

A low-fat tomato topping on these fish fillet looks attractive and tastes good. Always take care not to overcook fish, since it dries out, toughens and spoils.


  • 2 skinless, boneless fish fillets (about 150 g / 5 oz) each
  • Flour for coating
  • 1 small onion, finely chopped
  • 1 tsp oil or butter
  • 1 tsp water
  • 1/2 cup finely chopped tomato
  • 1/4 tsp salt
  • 1/4 tsp sugar
  • 1 tsp tomato paste
  • Pinch each dried basil and oreganum
  • Dash hot pepper sauce

Cooking Process



  1. Cut each fish fillet length ways and coat lightly with flour.
  2. Arrange the fish in a lightly oiled dish.
  3. Cook the onion in the oil and water in small frypan until tender.
  4. Stir in the remaining ingredients and stir briefly over the heat to combine.
  5. Spread the warm up topping over the fillets and bake uncovered in the center of the dish will flake.
  6. Serve on or with rice, with a green leafy salad.

Tomato-Baked Fish fillets

Bon Apetite!

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Tomato-Baked Fish fillets