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Fish Dish with Tomato Sauce

It's time for another delicious casserole recipe!

This time we made a summer fish dish with tomato sauce. This Italian fish dish with cod is super tasty, nutritious and healthy. A fish dish is often made with a cream sauce. However, we have chosen to make our dish with a homemade tomato sauce.

The tomato sauce keeps the fish tender and gives it a nice fresh taste. This makes it an ideal dish for a hot summer day. Serve with a simple lemon and olive oil dressing for an extra fresh taste. The combination of cod, tomato sauce, mozzarella and lemon is heavenly! We also paid attention to the carbohydrates when making this scotel. For example, a serving contains only 9.3 g of carbohydrates. So you can also enjoy this fish dish if you follow a low-carbohydrate diet.

Tips: With this recipe you can make a fish dish for 4 people. You can serve a fresh salad or another side dish with the fish dish. You can keep the dish in the fridge after preparation and possibly reheat it later in the oven. It is therefore also possible to prepare the dish a day earlier.

I hope you like it! Check out our other casserole recipes for more inspiration.

 

Ingredients

1 cauliflower

1 vegetable stock cube

2 cans peeled tomatoes (800 gr)

2 cloves garlic, crushed

4 tbsp olive oil

500 grams of cod

250 gr mozzarella (bulb)

1/2 lemon 1 sprig of parsley

salt and pepper to taste

Preparation method

Preheat the oven to 200 degrees. Add the peeled canned tomatoes to a large stockpot and puree with a hand blender.

Season the tomato sauce with salt and pepper and add 2 tbsp olive oil and the crushed garlic. Bring the sauce to the boil and cook for about 5-10 minutes, until the sauce has thickened well. Meanwhile, cut the cauliflower into florets and add the florets to a pan filled with water.

Add the stock cube and bring the water to a boil. Boil the cauliflower for about 10 minutes and then drain the water. Add the tomato sauce to a large casserole dish and place the cod in the sauce. Season the cod and sauce with salt and pepper.

Then add the cauliflower florets. Tear the mozzarella into small pieces and spread evenly over the dish. Bake the fish dish in the preheated oven for 25-30 minutes.

Meanwhile, grate the lemon and finely chop the parsley. Add this to a bowl along with the remaining olive oil and mix well. After baking, divide the dish into 4 portions and serve with the lemon-olive oil.

Nutritional values

Serving Size: 1/4 of the Dish

Calories: 400

Fat: 23.6

Carbs: 9.3

Protein: 35.3

Prep time: 15

Cooking time: 30

Total time: 45

Servings: 4 servings

Category: Main course

Cuisine: Italian


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