Tomato Fish Bake

Our 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
Yields 4 servings
tomato fish bake

Ingredients

  • 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

Preparation

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.

Tips

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.

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Nutrition

Nutritional Information

per serving
Energy: 320 Calories
Protein: 34 g
Carbohydrate: 18 g
Fat: 12 g
Fibre: 1.1 g
Sodium: 412 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 27 % / 300 mg
Vitamin B12: 113 %
Selenium: 106 %
Vitamin D: 49 %
Phosphorus: 43 %