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Coles

Quick tomato and fish casserole

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  • Egg free
  • Nut free
  • Lactose free
  • Soy free
  • Low fat per serve
  • Sesame free
  • No added sugar
  • Peanut free
  • Diabetes friendly
  • Dairy free
  • Wheat free

Ready in just 15 minutes, this casserole is a tasty mix of barramundi, veggies and a simple tomato and basil sauce.

  • Serves4
  • Cook time10 minutes
  • Prep time5 minutes
Quick Tomato and Fish Casserole in roasting pan

Ingredients

  • 1 cup (250ml) fish or chicken stock
  • 2 x 400g cans cherry tomatoes
  • 750g firm white fish fillets (such as Coles Australian Barramundi Portions Skin Off), cut into 4cm pieces
  • 350g pkt Coles Australian Superfood Vegetable Mix
  • ⅓ cup shredded basil

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Combine the stock and tomatoes in a large saucepan. Cover and bring to the boil over high heat. Reduce heat to medium. Uncover and simmer for 5 mins or until sauce thickens slightly.
  2. Step 2

    Add the fish and vegetable mix to the pan and return to a simmer. Reduce heat to low and cook for 5 mins or until the fish is just cooked through. Season.
  3. Step 3

    Divide the casserole among serving bowls. Sprinkle with basil.

    Combine the stock and tomatoes in a large saucepan. Cover and bring to the boil over high heat. Reduce heat tomedium. Uncover and simmer for 5mins or until sauce thickens slightly.

    Add the fish and vegetable mix to the pan and return to a simmer. Reduce heat to low and cook for 5mins or until the fish is just cooked through. Season.

Nutrition Information

PER SERVE

Energy: 1019kJ/244 Cals (12%) 

Protein:  39g (78%)

Fat: 3g (4%) 

Sat fat:  1g (4%) 

Carb: 11g (4%) 

Sugar: 9g (10%) 

Fibre: 5g (17%) 

Sodium: 542mg (27%)