Name: Baked fish with tomato and peppers
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Cuisine: Bake
Ingredients: 25.00 ml sunflower oil; 4.00 garlic cloves, peeled and thinly sliced; 1.00 pepper green and yellow, strips; 1.00 tinned tomatoes chopped; 50.00 ml fresh basil shredded; 10.00 ml dried basil; 5.00 ml dried oregano; 5.00 ml dried chillies crushed; 1.00 pilchards in tomato sauce; 1.00 lemon thinly sliced; 0.00 pasta cooked, to serve

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Ingredients (11)

25.00 ml	sunflower oil
4.00	garlic — cloves, peeled and thinly sliced
1.00	pepper — green and yellow, strips
1.00	tinned tomatoes — chopped
50.00 ml	fresh basil — shredded
10.00 ml	dried basil
5.00 ml	dried oregano
5.00 ml	dried chillies — crushed
1.00	pilchards in tomato sauce
1.00	lemon — thinly sliced
0.00	pasta — cooked, to serve

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Method:

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.

TIPS
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.