Tomato Fish BakeOur dietitians' favourite
This recipe is taken from the 2014 Milk Calendar. Bring fish to the dinner table more often with this twist on an easy baked dish. A savoury stuffing and a saucy coating work to keep the fish moist and tender. Serve tender-crisp green beans or broccoli on the side along with a nice salad.
-Recipe from Audrey Thomas, dairy farmer from Ponoka, Alberta
- Prep: 20 min
- Cooking: 35 min - 40 min
- 1 cup (250 mL) fresh bread crumbs
- 1 cup (250 mL) shredded Canadian Mozzarella cheese
- 1 small onion chopped
- 1/2 tsp (2 mL) mixed dried herbs
- Salt and pepper to taste
- 1 3/4 cups (430 mL) Milk
- 1 tbsp (15 mL) butter
- 1/2 cup (125 mL) sliced mushrooms
- Pinch of sugar
- 2 tbsp (30 mL) all-purpose flour
- 2 tbsp (30 mL) tomato paste
- 1 tsp (5 mL) freshly squeezed lemon juice
- 2 large skinless white fish fillets (about 1 lb/450 g total) rinsed and patted dry
- Chopped fresh parsley
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Preheat oven to 375 °F (190 °C). Butter a 13 x 9-inch (33 x 23 cm) glass baking dish.
In a bowl, combine fresh bread crumbs, Mozzarella cheese, onion, herbs, a pinch each, salt and pepper and 3 tbsp (45 mL) of the milk; set aside.
In a medium saucepan, melt butter over medium-high heat; sauté mushrooms, 1/4 tsp (1 mL) each, salt and pepper and sugar for about 5 min or until mushrooms are soft. Whisk flour into remaining milk; and gradually pour into saucepan, stirring. Stir in tomato paste; bring to a boil, stirring constantly. Reduce heat and boil gently, stirring, for about 3 min or until thick. Remove from heat; stir in lemon juice.
Place one fish fillet prepared baking dish. Spread bread stuffing over the fish and top with remaining fish fillet; pour sauce evenly over top.
Bake for 20 to 25 min or until sauce is bubbling and fish flakes easily with a fork. Sprinkle with parsley.
Choose firm, white fish fillets that are about 1/2-inch (1 cm) thick for even cooking in this recipe. Haddock, large tilapia and pickerel are good choices.
Variations: Reduce bread crumbs to 1/2 cup (125 mL) and add 4 oz (125 g) finely chopped cooked shrimp. Add 2 tbsp (30 mL) chopped fresh basil to stuffing.
Nutritional informationPer serving
Top 5 Nutrients
|Calcium:||27 % / 300 mg|
|Vitamin B12:||113 %|
|Vitamin D:||49 %|