Baked fish with tomato and peppers

Recipe from: 3/1/2004 12:00:00 AM

Ingredients 11
Servings 4
Time 10 minutes


  • 25
    sunflower oil
  • 4
    cloves garlic, peeled and thinly sliced
  • 1
    each green and yellow pepper, sliced into strips
  • 1
    can chopped tomatoes
  • 50
    fresh shredded basil or
  • 10
    dried basil
  • 5
    dried origanum
  • 5
    dried crushed chillies
  • 1
    x 425 g can pilchards in tomato sauce
  • 1
    lemon, thinly sliced
  • cooked pasta, to serve


25 minutes
Heat the oil in a saucepan and stir-fry the garlic and peppers for two minutes.
Stir in the tomatoes, herbs and chillies, and simmer for one minute.
Drain the pilchards and add the tomato sauce to the saucepan.
Simmer for a minute and season to taste with salt and freshly ground pepper.
Spread the pilchards in a greased ovenproof dish.
Pour the sauce over the pilchards and cover with slices of lemon.
Bake in a preheated 200 °C oven for 20 to 30 minutes.
Serve hot on a bed of pasta.

Pilchards are very nutritious and are high in protein and calcium. They are also economical and are cooked and ready to eat.
Mash them with a little mayonnaise and use as a tasty filling for the kids? lunchbox sandwiches.


Read more on: fish/seafood  |  bake  |  stir-fry

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