Baked Fish Fillet with Angel Hair in Mediterranean Style
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Sylvia LAM, President of Hong Kong Dietitians Association, said "Fresh tomato sauce is much lower in fat as compared to white, creamy or cheese sauce. Lycopene from tomatoes, omega 3 fatty acids from fish and monounsaturated fatty acids from olive oil make this dish a heart protective choice."
Ingredients (Serve 1):
Celery (shredded) | 2/3 bowl |
Carrot (shredded) | 1/2 bowl |
Olive Oil | 1 teaspoon |
Fish Fillets | 120 g (about 3 taels) |
Assorted Mushrooms | 4 pieces |
Angel Hair (cooked) | 210 gm (about 5 taels) |
Seasonings:
Salt | 1/4 teaspoon |
Sugar | 1/4 teaspoon |
Cooking Method:
1. | Marinate celery and carrot with salt, sugar and olive oil for 30 minutes. Set aside. |
2. | Marinate the fish fillets by placing the vegetable shreds on top of them for about 2 hours. |
3. | Wrap assorted mushrooms, vegetable shreds and fish fillets with aluminium foil and bake for about 20 minutes. Serve with Angel hair and tomato sauce. |
Ingredients of Tomato Sauce:
Tomato (finely chopped) | 2 pieces |
Onion (finely chopped) | 1/4 piece |
Seasonings of Tomato Sauce:
Sugar | 1/4 teaspoon |
Cooking Method of Tomato Sauce:
1. | Mix chopped tomato with onion well. Season with sugar. |
This recipe is provided by Les Artistes Cafe.
Extract from CookSmart, Issue 7