Mediterranean Fish Bake

Serves 2-4 (for females a raw serving size of 100-150g of protein is recommended, and 150-250g for males).

  • 4 x 100g white fish fillets of your choice
  • 400g tinned chopped tomatoes
  • 1 zucchini, sliced
  • 1 red capsicum, sliced
  • 1 green capsicum, sliced
  • 1 yellow capsicum, sliced
  • 2 tablespoons mixed herbs
  • 2 tablespoons Worcestershire sauce
  • 75g mozzarella cheese
  1. Preheat oven to 200ÂșC (Gas mark 6). Place chopped tomatoes in a bowl with Worcestershire sauce and half the mixed herbs.
  2. In an ovenproof dish pour 3/4 of the tomato sauce, add the zucchini and mixed capsicum, and place fish portions on top.
  3. Pour over the remaining sauce and add a slice of mozzarella to each piece of fish, then bake for 15 minutes.
  4. When cooked, sprinkle the remaining herbs over the dish and serve.

9 Reviews


Wed Nov 30, 2016 at 2:54 PM

I will definitely be making this again... it was delicious - good enough for the whole family


Tue Mar 25, 2014 at 6:55 PM

I used snapper fillets which may have been the wrong choice, but really didn't enjoy this dish. Too much capsicum in my opinion. Very watery and needed salt and pepper. Sorry to whoever thought up this dish, but it just wasn't to my taste.

Fri Mar 07, 2014 at 6:09 PM

Done the tonight yummy


Sat Nov 30, 2013 at 12:46 PM

Loved it. My 2 year old couldn't get enough - even ate the capsicum!


Mon Jan 14, 2013 at 6:58 PM

Jeani - zucchini is the same as courgettes... you may find them as these, but baby marrows could substitute.


Thu Dec 20, 2012 at 8:24 AM

Yummy who knew that eating healthy was sooo this one


Wed Dec 19, 2012 at 8:37 PM

For some reason I cannot find zucchini here in our local stores in South Africa. Is it almost the same as baby marrows?


Sun Nov 11, 2012 at 8:54 PM

This was delicious, added some more spices and a little bbq sauce and it was perfect. Highly recommened this one. :)


Fri Sep 28, 2012 at 9:35 AM

Yum - but due to the time of year had to substitute the zucchini with some eggplant - so would have given it 5 stars if it had zucchini in it :-) nice and easy yummy dish.

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