Mediterranean White Fish Bake
Bag of frozen white fish - Basa works well & is cheap & tasty
Half bag of frozen Mediterranean veg
Half bag of frozen mixed peppers
Red Onion - medium - large chopped into large chunks
Glass of red wine
Olive Oil
Goats cheese or mozzarella - thinly sliced
Parmesan
Carton of passatta/strained tomatoes or tin of chopped toms in juice
Garlic - couple of teaspoons of dry stuff or 4-6 cloves, depending on taste
Fresh ground black pepper - teaspoon or so
Basil, dry is fine - teaspoon or so
Tarragon - dry is fine - teaspoon or so
Sage - dry fine, half teaspoon
(Or you could just use bouquet garni, or mixed herbs x 3 - 4 teaspoon )
Lay frozen fish evenly in bottom of large casserole dish/baking dish, - set aside
(cover bottom with fish, break of chunks & fill gaps if needed)
Throw olive oil, frozen veg & garlic into large flat bottomed pan or wok - heat & stir through until melting & cooking.
Throw in - Wine, Passata/Tin Toms, Red Onion & continue cooking until all veg softening - throw in all herbs & spices & continue cooking until you have a rich, thick & chunky sauce - it needs to be still a bit runny though - if not add a bit of water.
Pour all of sauce over the fish, making sure its completely covered & bake in tye oven at 180 for 30min - now remove from oven sprinkle top with Parmesan & lay sliced cheese evenly across the top - return to oven & bake for a further 15 min at 200 or until top is browned & cheese has melted with a crispy top
Enjoy
This freezes well & serves best with cous cous
or even boiled baby potatoes or frozen mash