This delicious, tomatoey fish dish is quick and easy to prepare and cook. Treat yourself to a taste of sunshine, warmth and a trouble-free meal.
4 Serve tomato and cayenne fish casserole ingredients
1 large onion
1 tbls olive oil
400g tinned chopped tomatoes
2 tbls fresh chopped parsley
1/2 tsp cayenne pepper
salt and ground black pepper
2 courgettes, sliced
4 grey mullet steaks.
Preparation time : 5 minutes
Cooking time : 15 minutes
Author : Prue Leith
Cookbook : Quick and easy (Confident Cooking)
Tomato and cayenne fish casserole recipe
1. Slice the onion. Heat the oil in a frying-pan and fry the onion until tender but not browned.
2. Add the tomatoes, parsley and seasoning. Stir well, bring to the boil and cook for 2-3 minutes.
3. Add the courgettes and fish steaks to the pan, return to the boil, cover and simmer for 10 minutes or until the fish is cooked. Transfer to serving plates or a dish and serve.
Tip : If mullet steaks are difficult to find, choose other large fish steaks, such as cod, haddock or mailbut, as an alternative.
Serve this casserole with plainly boiled White, or Brown, rice. Alternatively, crusty French or Greek bread and butter, to mop up the juices, would be even quicker to prepare. No extra vegetables will be needed. Enjoy your meal!
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