Tomato Onion Baked Fish

Turn up the taste in your kitchen with our Tomato and Onion Fish Bake!

Conversions

easy

SERVES 4

PREP TIME 15 mins

COOK TIME 35 mins

Ingredients

  • 1 small clove of garlic, crushed
  • 15 ml olive oil
  • 400 g tin tomato and onion mix
  • 15 ml Huletts White Sugar
  • 5 ml salt
  • Pinch of black pepper
  • Oregano sprigs
  • 4 hake fillets, fresh or frozen
  • Squeeze of lemon

Method

  1. Preheat the oven to 180°C
  2. Fry the garlic in the oil, in an ovenproof pan, over a medium heat.
  3. Pour in the tin of onion and tomato mix.
  4. Add the sugar, salt, pepper and a few sprigs of oregano and reduce the heat.
  5. Simmer for 15 minutes until the sauce thickens and reduces.
  6. Place the hake fillets in the pan and coat with the sauce. (Note: If using frozen fillets, defrost completely before cooking).
  7. Bake the fish for 15 to 20 minutes or until the flesh flakes apart easily.
  8. To serve, squeeze lemon juice over the fish and sprinkle with the remaining oregano.

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Conversion Table

Cups Tablespoons Grams
Butter 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1 cup 16 Tbsp 227g
Flour/Sifted 1/4 cup 4 Tbsp 30g/27g
1/3 cup 5 Tbsp + 1 tsp 40g/35g
1/2 cup 8 Tbsp 60g/55g
1 cup 16 Tbsp 120g/110g
Granulated Sugar 1/4 cup 4 Tbsp 50g
1/3 cup 5 Tbsp + 1 tsp 65g
1/2 cup 8 Tbsp 100g
1 cup 16 Tbsp 200g
Brown Sugar/ Firmly Packed 1/4 cup 4 Tbsp 45g
1/3 cup 5 Tbsp + 1 tsp 60g
1/2 cup 8 Tbsp 90g
1 cup 16 Tbsp 180g
Water 1/4 cup 4 Tbsp 57g
1/3 cup 5 Tbsp + 1 tsp 76g
1/2 cup 8 Tbsp 114g
1 cup 16 Tbsp 227g