Tomato Fish Bake

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 %