Recipe 6: Baked Tilapia with Fresh Tomato Sauce.
This recipe is wonderful because it is so healthy and good for you, and has a stunning fresh flavor. You can literally feel the benefits of this dish as you devour it. You can also add extra ingredients to the tomato sauce to give it that little twist. I sometimes add red peppers, or if I am feeling spicy I add some fresh chili.
(Preparation time 30 minutes, including the making of the sauce, cooking time 20 minutes approx)
Ingredients
* 8 Fresh tomatoes, skins removed and cut into chunks. The riper the better. (a can of tomatoes can be used, but fresh is by far the best option)
* 2 cloves of crushed garlic
* 1 red onion, finely chopped
* 4 tablespoons of chopped fresh basil
* 1/2 teaspoon of sugar
* 2 tablespoons butter
* 2 Tablespoons of tomato puree
* 4 tilapia fillets
Serves 4
Method
* Pre heat the oven to 350F (180c)
* You will need to get the sauce started first of all. To remove the tomato skins easily, score a cross shape in the bottom of each tomato, and submerge in kettle boiled water for 1 minute. Drain and rinse with cold water, the skins should peel off easily.
* Once the skins are removed chop the tomatoes into chunks.
* Melt the butter in a pan over a medium heat.
* Add the onion and garlic, stirring until soft.
* Add the tomatoes, puree and sugar. Simmer gently for approximately 15 minutes, until the liquid has reduced, stirring occasionally.
* Whilst the sauce is reducing, lightly grease an oven proof dish and place the fillets in the oven to bake for approximately 15-20 minutes, or until cooked through.
* Add the basil to the reducing sauce.
* Once the fish is cooked, remove from the oven and serve with a topping of the fresh tomato sauce.
