Serves 4


4 pieces of cod or other white fish

1 400g can chopped tomatoes

100g mushrooms, sliced

1 pepper, deseeded and thinly sliced

1 onion, finely chopped

1 clove of garlic, crushed

2 tsp. mixed dried herbs

Small handful fresh basil, chopped

Juice of ½ lemon

Freshly ground black pepper


Preheat the oven to 190°C   Gas mark 5

Heat the oil in a large saucepan and gently fry the onion and garlic for 5 minutes until softened

Add the tomatoes, mushrooms, peppers and dried herbs, bring to a simmer and cook for 15 minutes, stir occasionally

Lastly, stir in the fresh basil

Meanwhile, place the fish fillets into a shallow dish, drizzle with lemon juice and season with freshly ground black pepper.

Spoon the tomato sauce over the fish and cover the dish with foil before baking for 25 minutes

Serve with sweet potato fries, green beans, broccoli or fresh salad

Tomatoes are really high in antioxidants and great for mopping up all those nasty free radicals. In addition to this, the lycopene in tomatoes also helps protect the skin from sun damage, helping to keep wrinkles at bay.

Leave a Comment