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One-Pot Dinner Fish Bake

One-Pot Dinner Fish Bake

We all know the benefits of a Mediterranean diet. This one-tray fish bake provides all the flavors and health benefits of an Italian plate, with the added benefit of added Omega-3 ALA, wholemeal and chia. With tomatoes, olives, capers and bread chunks what’s not to love? This recipe has a great hit of nutrients, including much needed Iron. Serve with a fresh rocket, parmesan and pear salad for the ultimate dish.

Serves: 6

Preparation time: 10 minutes

Cooking time: 40 minutes

Ingredients

  • 3 thick slices Bakers Delight Chia Omega-3 Wholemeal Loaf, cut into large chunks
  • 100ml extra-virgin olive oil, plus extra for serving
  • 400g canned cherry tomatoes
  • 90g (½ cup) black olives, pitted
  • 2 tbsp capers
  • 125ml (½ cup) dry white wine (or verjuice for a non-alcoholic option) 
  • 3-4 sprigs of parsley, plus extra parsley leaves to serve
  • Sea salt flakes, to taste
  • 4 skinless white fish fillets, about 150g-180g each (like ling or hapuka)
  • Red pepper flakes

Method

  1. Preheat the oven to 180°C

  2. Bake Chia Omega-3 Wholemeal Loaf chunks for 25 minutes until golden and crispy

  3. Drizzle half the oil into a baking dish and pour in the cherry tomatoes and their juices, olives, capers, wine and parsley sprigs. Season with a little salt and stir to combine

  4. Place the fish on top, drizzle with the remaining oil and season with a little salt and pepper. Bake for 15-18 minutes or until the fish is just cooked through. The cooking time will depend on the size of your fillets, so keep an eye on it

  5. Take the tray out of the oven, scatter with remaining parsley leaves, season with a little extra pepper and drizzle with a little extra-virgin olive oil. Top with crispy baked Chia Omega-3 Wholemeal Loaf chunks. Serve warm

 

Recipe courtesy of the team at Bakers Delight, for more recipes using their nutrient rich breads, visit their website. 

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By submitting this form, you are consenting to receive marketing emails from: Grains & Legumes Nutrition Council, 1 Rivett Road, North Ryde, 2113, https://www.glnc.org.au. You can revoke your consent to receive emails at any time by using the SafeUnsubscribe® link, found at the bottom of every email. Emails are serviced by Constant Contact