| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Seafood, Grains | Femina, Femina2, Seafood | 4 | Servings | |
INGREDIENTS
| 600 | g | Rawas, filleted and |
| skinned | ||
| 1 | Onion, chopped 60 g | |
| 1 | 700 millilit tomato puree or | |
| 6 750 g tomatoes | ||
| skinned and chopped | ||
| 2 | Green peppers, deseeded and | |
| chopped | ||
| Salt and freshly ground | ||
| black pepper to | ||
| taste | ||
| 1 | t | Chilli powder, 5 g |
| 2 | Flakes, 4 g garlic | |
| chopped fine | ||
| 30 | g | Parsley, chopped |
| 3 | T | Oil, 45 ml |
| 1/2 | Lemon, juice of |
INSTRUCTIONS
CUT the fish into four cm wide strips. Preheat the oven to 180 C. Grease a medium sized casserole dish. Mix onion, tomato puree or chopped tomato and peppers well. Place one-third in a layer in the casserole. Lay half of the fish strips on top of the vegetables. Season with salt, pepper and chilli powder. Repeat the layers, using half of the remaining vegetables. Mix the last one-third of the vegetables with the garlic and parsley, and spread on top of the second layer of fish. Gently press the layers down using the back of a spoon. Mix the oil and lemon juice and pour over. Bake for an hour, basting it with a little oil. Serve with lemon wedges, crusty bread and freshly ground black pepper. Can also be served cold. Converted by MC_Buster. NOTES : Baked fish layered with vegetables and served with a dash of lemon juice Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 148
Calories From Fat: 96
Total Fat: 10.9g
Cholesterol: 0mg
Sodium: 418mg
Potassium: 489.5mg
Carbohydrates: 12.1g
Fiber: 4.1g
Sugar: 4.7g
Protein: 3.8g