Mediterranean Basa Bake
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Try the Mediterranean Basa Bake, loaded with colourful roasted veggies in a delicious tomatoey sauce topped with flaky white fish. It's low in calories, high in protein and so nutritious.
Prep time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
£1.42
Makes: 3
Mediterranean Basa Bake
Try the Mediterranean Basa Bake, loaded with colourful roasted veggies in a delicious tomatoey sauce topped with flaky white fish. It's low in calories, high in protein and so nutritious.
Ingredients
- 3 courgettes (£0.90)
- 2 red onions (£0.20)
- 2 frozen basa fillets (£1.75)
- 2 tins of chopped tomatoes (£0.58)
- 300 g frozen mixed peppers (£0.43)
- Handful of black olives (£0.20)
- 1 lemon (£0.15)
Cupboard Essentials)
- 2 tsp parsley
- 200 ml fish stock
- 1 tbsp olive oil
- Salt
Method
Preheat oven to 185°C.
- Found these huge basa fillets in the freezer section. White fish is a great source of protein, with 18g per portion for this recipe.
- Roughly chop the onions and courgettes and add them to a large baking tray. Drizzle some olive oil and once the oven is heated pop them in. Timer set to 15 minutes
- Meanwhile, boil the kettle and add 200ml of water to your fish stock cube. Add one of the chopped tomato tins to the measuring jug with the stock and stir.
- When the timer goes off, take the tray out of the oven and pour over the stock/tomato mix and the frozen peppers. Shake the tray to distribute all the ingredients. You can then add the other tin of chopped tomatoes and place the basa fillets on top. Season with salt and 2 tsp of parsley.
- Place in the oven for a further 25 minutes and then you’re all good to go! Serve with a drizzle of lemon.
Tag two friends you wanna make this with!
Nutrition
Servings: 3 servings
Fat: 16g
Calories: 371kcal
Carbohydrates: 19g
Protein: 18g
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