Whole Baked Fish With Sun-Dried Tomatoes Recipe

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Whole Baked Fish With Sun-Dried Tomatoes
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Ingredients
14
Count
Nutrition
304
Calories
Total time
59
Minutes
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Ingredients:

Directions:

  1. Preheat the oven to 220C/Gas 200C/Gas 7. Put the sliced onion, pepper and new potatoes on a large baking tray and drizzle with 1tsp of the oil. Season with a little salt and lots of freshly ground black pepper. Toss the veg together well and spread them out on the tray. Bake in the oven for 20 minutes or until the vegetables are lightly browned and beginning to soften.
  2. While the vegetables are cooking, make the stuffing for the fish. Put the ciabatta pieces in a large non-stick frying pan and place it over a medium heat. Cook for 4-5 minutes, turning regularly until the chunks of bread are lightly toasted.
  3. Cut the sun-dried tomatoes into thin strips and finely slice the garlic. Add the pine nuts, garlic and tomatoes to the frying pan and toss together over a low heat for 2 minutes more until the nuts are lightly toasted. Remove the pan from the heat and leave to cool for a few minutes. Add the parsley and basil leaves and toss together.
  4. Working carefully, as some sea bass fins are very spiky, slash the fish diagonally with a knife 4 times down each side. Sprinkle with half the lemon juice, making sure plenty goes into each cut and season with black pepper. Take the tray with the vegetables out of the oven and turn them with a spatula. Push the veg into a heap down the centre of the tin and place the fish on top.
  5. Open the fish and spoon the bread, tomato and herb filling inside. Don't worry if a few pieces fall on to the tray, but try to keep them close to the fish or they could burn. And remember that the backing tray will be hot, so watch your fingers. Close the fish and drizzle with the remaining lemon juice and the rest of the oil.
  6. Bake for 20-25 minutes or until the fish is just cooked and the filling is hot. Check by sliding a knife into the thickest part of the fish and peering inside - the fish should look white and a little flaky rather than translucent. Serve right away - nothing else needed.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 304.01 Kcal (1273 kJ)
Calories from fat 101.61 Kcal
% Daily Value*
Total Fat 11.29g 17%
Cholesterol 26.45mg 9%
Sodium 169.76mg 7%
Potassium 757.71mg 16%
Total Carbs 34.87g 12%
Sugars 8.74g 35%
Dietary Fiber 6.58g 26%
Protein 17.39g 35%
Vitamin C 23.1mg 39%
Vitamin A 0.9mg 29%
Iron 2.6mg 15%
Calcium 158.6mg 16%
Amount Per 100 g
Calories 113.44 Kcal (475 kJ)
Calories from fat 37.91 Kcal
% Daily Value*
Total Fat 4.21g 17%
Cholesterol 9.87mg 9%
Sodium 63.34mg 7%
Potassium 282.73mg 16%
Total Carbs 13.01g 12%
Sugars 3.26g 35%
Dietary Fiber 2.45g 26%
Protein 6.49g 35%
Vitamin C 8.6mg 39%
Vitamin A 0.3mg 29%
Iron 1mg 15%
Calcium 59.2mg 16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.2
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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