Recipe for today is:
Baked Fish in Tomato Sauce
1 onion, chopped
1 sweet potato, cubed
1-tablespoon olive oil
1 green or red pepper, cubed
3 cloves of garlic, finely chopped
5 tomatoes, blended
1/4-teaspoon cayenne pepper
1/2 teaspoon clove
Sea salt to taste
1/2 teaspoon freshly ground cumin
4 large fish fillet
Heat the oil in a large pan and sauté the onion and garlic, then add in the tomatoes, sweet potato and pepper. Let it simmer for 5-7 minutes, then add in the water and let it cook for another 5 minutes.
Cut the fish into small pieces and pan fry lightly to brown on both sides. Spoon half the sauce into a casserole dish. Place the fish on top of the sauce and spoon the rest of the sauce on top. Bake in the oven covered with foil for 20 minutes at 180˚C. Then remove foil, basting often with the sauce and bake for 5 minutes at 180˚C. Sprinkle with fresh parsley before serving.
Thanks Sujata. Cupcake cases is a good idea. Will try that out.!
Cup cake cases is a good idea. Will use them. Thanks Sujata!
Chicken and Vegetable Bake
3/4 cup gluten free flour or whole wheat flour
4 tbsp olive oil
1 tsp baking soda
1 zucchini, grated
1 cup of sweet corn
1 carrot, grated
1 cup cooked chicken strips
1/2 cup Parmesan cheese (optional)
Butter or oil to grease the baking dish
Preheat the oven to 180C. Sieve the gluten free flour and baking soda, then mix in the eggs and olive oil, removing any lumps. Add in the vegetables, cheese (if using it) and the chicken and combine well. Grease a baking dish and pour the mixture into it. Bake for 35-40 minutes until well cooked and browned. Serve with a side salad. Serves 8
Aisha, do include some vegetables and healthy protein with the sandwich for your children’s meals. E.g cherry tomatoes,cucumber, carrot sticks with chicken or fish.
I am posting a chicken bake recipe which has some vegetables, you can try making that too.