Recipe 9: Mediterranean tilapia casserole

As this is a Mediterranean dish, and in the Mediterranean family is key, this dish serves 8 people. It is a wonderful dish to use if you have got 8 hungry mouths to feed, as it is beautifully rich in color and texture, and easily made and served with rice. Alternatively adjust the ingredient quantities to suit.

(Preparation time approx 30 minutes, cooking time approx 20 minutes)


* 8 tilapia fillets
* 5 tablespoons olive oil
* 6 cloves of garlic, chopped
* 4 onions, chopped
* 2 lb fresh ripe tomatoes, skins removed and chopped
* 2 tablespoons of sun dried tomato paste
* 2 small glasses of white wine
* 20 black olives, halved and stones removed
* Freshly ground sea salt and pepper to season
* Bunch of chopped fresh parsley


* Pre heat the oven to 350F (180c) and lightly grease a large oven proof dish.
* Dry the fillets on a piece of kitchen paper, and place into the dish, set aside.
* Heat the oil in a pan, and fry the garlic, onion and 3/4 of the parsley over a low heat for 5 minutes.
* Add the tomatoes, tomato paste, and wine. Stir, then season with salt and pepper to taste.
* Gently simmer for approximately 20 minutes.
* Add the olives to the sauce, then pour over the fillets, coating each one well.
* Bake in the oven for approximately 20 minutes, or until the fish is cooked.
* Serve on a bed of rice, and a sprinkling of parsley.