Fish and Tomato Bake

I started cooking this recipe in the middle of yet another diet many years ago.
But diet or no diet this dish is a winner.
I have served it at a dinner party and also whipped it up just for the family.
On diet mode serve with boiled little potatoes but crushed potatoes with olive oil and
a few torn basil leaves make a great accompaniment if you are not counting the calories.

Have a look at Lucullian Delights Ilva has set up The Heart of the Matter a guide for heathly eating.
I thought this would make a good entry.
I mean look at these ingredients.

You will need
200 gms fish per person cut into 4cms chunks
Juice ½ lemon2 tomatoes each cut into wedges
1 courgette each finely sliced and blanched in boiling water about 1 minute
400 gms plain Greek Yoghurt
2-3 spring onions chopped
Handful parsley chopped
Sea Salt and freshly ground black pepper


Into a gratin dish or any flat casserole dish lay out your fish chunks
Season lightly with salt and pepper and sprinkle with lemon juice.
Throw over the tomatoes and courgettes evenly. Season again with salt & pepper
It’s important to season every level this ensures you have a well balanced dish..

Mix the yoghurt with the chopped herbs and a little bit more salt & pepper and spread over the vege and fish.

Cover with foil and bake at 200◦ oven for about 20- 25 minutes until fish is cooked..

The yoghurt becomes just like a wonderful savoury custard and a bonus is
the sauce made from the juices…
You can make this earlier and heat it up in hot oven about 10 minutes.

You can't get much healthier than that.