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Mediterranean Baked Fish

  • Serves: 4
  • Preparation time: 40-45 minutes

Method

This tasty topping is packed full of Mediterranean flavours, and can transform even the mildest of white fish. The brightly coloured vegetables come with an array of antioxidants, too, that are perfect for keeping you and your family healthy.

  1. Preheat the oven to 200°C (400°F/Gas 6). Heat the oil in a large frying pan over a medium heat. Add the onion and peppers and cook for 10 minutes, stirring occasionally, until the vegetables soften but do not brown. Add the garlic and cook for 1–2 minutes.
  2. Take the frying pan off the heat and mix in the tomatoes, parsley, black olives, capers, lemon juice, and stock. Season well with black pepper and a little salt as the capers and olives will be salty.
  3. Place the fish fillets in an ovenproof dish that fits them snugly and season well on both sides. Heap a quarter of the vegetable mixture over each fish fillet, pouring any excess around the dish.
  4. Cook the fish for 20–25 minutes until it is cooked through and the fish flakes easily when gently pushed with the side of a fork.
Complete Family Nutrition

Complete Family Nutrition, by Jane Clarke, published by DK, £16.99, dk.com

Nutrition

N/A

Puree

Blend some of the vegetables and the fish for your weaning baby to eat.

Finger Food

Chop up the fish and the vegetables into toddler-sized pieces and give them to your tot to feed himself.
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