Ingredients Jump to Instructions ↓

  1. Tilapia (if a large fish , make it half. If its small- 750g- then use it all)

  2. 1/2 Red sweet pepper- chopped

  3. 1 small cooking onion- chopped

  4. 1 garlic clove- minced/chopped

  5. 1 medium-sized farm tomato- chopped

  6. Grated ginger- 1 teaspoon

  7. Olive oil- 1 table spoon

  8. Coriander- 1/2 teaspoon

  9. Thyme- 1/4 teaspoon

  10. Rosemary- 1/4 teaspoon

  11. Oregano- 1/8 teaspoon

  12. Black pepper- dash

  13. Salt- to taste

Instructions Jump to Ingredients ↑

  1. Hopefully your fish has come all cleaned for you!

  2. through the side of the fish, make an opening around the belly area. This opening should ALREADY be there if the fish has been scaled and cleaned at the butcher On your pan, foil the base and brush some low-fat margarine on. Little will do Mix ALL your ingredients together in a bowl. Except the fish of course put the mixture into the opening around the belly area.

  3. Put the rest of the mixture ONTOP and on the sides of the fish Pop in the oven, covering with aluminum foil Leave in there for about 25mins in a 300 oven (Please check your fish after about 15mins! You don't want it to burn, plus, some ovens are stronger than others)

  4. Bring out and serve with your veggies. Broccoli is amazing with fish!


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