Baked Merluza with Parsley Tomato sauce and lemon Avocado
| Prep Time: 15 min | Serves: 1 |
| Cooking Time: 35 min | Yield: 1 plate |
So simple fresh and delicious. Very low in fat and calories. A slimmers bit of heaven!
Ingredients
- 2 medium Tomato Fresh
- 100 g Filet De Merluza
- 1/2 cup Vegetable, Onion
- 1/2 cup Parsley
- 2 tbsp Olive Oil
- 1/5 tsp Salt
- 1 tsp Pepper, Black
- 2 cloves Garlic Clove
- 1/2 tsp Paprika
- 62 g Tomato Puree
Directions
1.Skin the tomatoes. Cut out the hard centres and stalk. Chop finely.
2.Chop the onion (I do it in strips, you might like it finer)
3.Finely chop the garlic
4.Very gently soften the onion in a pan (don't burn it!) with 1 Tbsp of the oil adding the salt pepper and paprika. Stirfry for about 10 minutes
5.When soft add the garlic. Stirfry for about 1 minute.
6.Add the tomato and puree, and a little water, and simmer for about 10 minutes on a GENTLE heat. Just before the end toss in the chopped parsley.
11. In the meantime pre-heat oven to 180C.
12. grease the base of a caserole dish with the remaining oil and pre-heat.
13. Thinly slice the Merluza fillet. You are almost trying to make it like lasagne.
14. Place the Merluza strips in the bottom of the oven dish like lasagne, and cover with the tomato sauce. Cover and place in the oven for 20 minutes.
15. Serve and enjoy. Amounts are for 1 person.