Baked Fish with Tomato and Herbs

Prep Time: 25 Min Servings: 2 servings Difficulty: Easy


  • 2 Fillets of fish (250g each, raw – haddock, salmon, or halibut work best)
  • 12 oz. Canned tomatoes, drained
  • 4 Mushrooms, sliced
  • 1 tsp Fresh oregano, chopped
  • 1 clove Garlic, minced
  • 1 tbsp Fresh basil, chopped
  • 1/8 tsp Salt
  • 1/8 tsp Freshly ground pepper


  1. Preheat oven to 400ºF.
  2. Fold a piece of parchment paper in half and cut it into squares at least 2 inches (5cm) larger than the fish fillets.
  3. Open each piece of folded parchment. Spray with non-stick cooking spray. Place each piece of fish in the centre of a square.
  4. In a small bowl cut drained tomatoes into small pieces. Add garlic, mushrooms, basil, oregano salt and pepper. Spoon the mixture evenly over fish.
  5. Fold parchment paper over fish and fold edges together tightly to seal securely. Place on baking pan.
  6. Bake for 12-15 minutes. Place packages on dinner plates for each person to open at the table.

Nutritional information per serving: Protein 49g Total fat 4.36g Carbohydrates 485g Calories 248 Sodium 325mg Cholesterol 142.5mg


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