Roast tomato tilapia with mash recipe

  • Serves 4
  • 8 mins to prepare and 30 mins to cook
  • 315 calories / serving
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HEALTHY Roasttomatopollockwithparsleymash He

Preheat the oven to 200°C, 400°F, gas mark 6.

Heat 1 tbsp of the oil in a pan and sauté the onion for 3-4 minutes. Stir in the fennel seeds then pour in the wine and simmer for a couple of minutes before adding the tomatoes. Simmer for 5 minutes.

Cook the potatoes in a pan of boiling water until tender. Pour the tomato sauce into an ovenproof dish and place the tilapia fillets in a single layer in the sauce. Bake in the oven for 12-15 minutes, until the fish is cooked. Drain the potatoes and mash with the remaining olive oil, milk, parsley and seasoning.

Divide the mash between four plates and top each one with a fillet of tilapia, drizzled with tomato sauce.

  • Ingredients

  • 2tbsp olive oil
  • 1 onion, peeled and chopped
  • 1tsp fennel seeds
  • 50ml white wine
  • 1 x 400g can cherry tomatoes
  • 500g (16 oz) potatoes, peeled and chopped
  • 4 x tilapia fillets
  • 2tbsp milk
  • 2tbsp parsley, chopped
  • salt
  • Energy 1320kj 315kcal 16%
  • Fat 9g 13%
  • Saturates 1g 5%
  • Sugars 6g 7%
  • Salt 0.1g 0%

of the reference intake
Carbohydrate 27.9g Protein 31.2g Fibre 3.9g


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