Baked Fish in Tomato & Mushroom Sauce

This recipe makes a quick and healthy weeknight dinner. 
Serve with a side salad and some rice for a comforting, hearty meal!

If you’re not sure whether you like eating fish – but love all their health benefits – white fish may be just what you need! 

I’m talking about fish like cod, haddock, whiting, hake, pollock, etc.

They’re less “fishy” and milder than other fish which makes them a great place to start!

Each kind has its own nutritional makeup, but they’re all a nutrient-dense source of protein and micronutrients that contain very few calories. They’re also: 

• Low in fat
• High in protein, B vitamins
• Packed with minerals like potassium, magnesium, and phosphorus 

Why eat fish? Research suggests it’s linked with a lower risk of depression, heart disease, and cognitive decline as we get older.

If you can’t buy fresh whitefish from a fishmonger, choose wild-caught, frozen-at-sea. 

Frozen at sea means they are frozen soon after being caught, which preserves them at their freshest point.

serves 2

• 1 Tbsp olive oil
  
• 1½ cups (105 g) shiitake mushrooms, chopped
  
• 3 garlic cloves, minced
  
• ¼ tsp sea salt
  
• ¾ cup (180 g) crushed tomatoes
  
• 1 tsp Italian seasoning
  
• 2 5 oz (140 g) cod or haddock filets
  

Preheat your oven to 400ºF/200ºC and line a baking sheet with parchment paper.

Heat the oil in a medium skillet over medium heat. Add the mushrooms and saute for 2-3 minutes before adding the garlic and salt. Cook, stirring constantly, for about 30 seconds, and then add the tomatoes. Continue to cook for 3-4 minutes, until the liquid reduces by about a third. Add the Italian seasoning and stir.

Place the fish filets on the baking sheet and spoon half of the mixture over each filet. Bake for 15-20 minutes, until the fish is cooked through – it should flake easily. Thicker filets will take longer to cook.

Remove from the oven and serve!

​Enjoy!