Fish Bake
11 Serve = 2 Protein + 1 Veg + 1 ½ CC
Serves 4
Good Choice Recipe
Prep : 10 Mins | Cook : 20 mins
Ingredients
- 600g Kingklip, cut into cubes
- 2 cloves garlic, crushed
- 30ml (2 tbsp) lemon juice
- 300g tinned tomatoes
- salt and pepper
- 120g low-fat cheese
- 125ml whole-wheat bread crumbs
- 175ml low fat/ medium fat plain yoghurt
- salt and pepper
- 30ml (2 tbsp) fresh parsley, chopped
Instructions
-
Preheat the oven to 200℃ (400℉, Gas Mark 6). Mix the lemon juice, garlic and parsley in a food processer until a paste is formed, set aside.
- Pour the tomato into an oven proof dish.
-
Arrange the fish on the tomato and season with salt and pepper. Spread the paste over the fish.
-
Bake in the oven for 20 minutes or until the fish is cooked.
-
Serve with a side bowl of yoghurt and boiled rice from daily allowance.
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