This fish pie is a great healthy dish that can be made as a big pie or little individual ones. It gives us all the good things about tomatoes- The antioxidant properties of lycopene may protect our immune cells from destructive free radicals, molecules that can harm cells and damage DNA. Tomatoes are rich in vitamin C, which, like lycopene, is linked to reducing the risk of heart disease. Tomatoes are also high in salicylates, which have an anti-clotting effect on the blood, and may be partially responsible for tomatoes’ protective effect against heart disease. Tomatoes contain vitamin K, which plays a key role in clotting blood and maintaining strong bones. The Vitamin A in tomatoes helps maintain healthy skin, hair, mucous membrances, bones and teeth. Fish is a great source of Omega fatty acids.
1 tbs macadamia oil or oil of your choice
1 red onion, finely chopped
2 cloves of garlic, chopped finely
1 chopped red chilli deseeded
1 tablespoon smoked paprika
a good splash red wine (you can use water or stock)
a squeeze of tomato paste
1 tin chopped tomatoes
3 firm white fish fillets (I used barramundi)- chopped into chunks
1/4 cup chopped black olives
Preheat the over to 220C.
Heat some oil in a frying pan, fry off the onion, garlic, chilli and smoked paprika until the onion is cooked and soft. Then add the red wine and tomato puree and reduce for a few minutes. Add the tin of tomatoes and olives and bring back to a simmer. Add fish pieces and simmer for 5 mins then remove from heat. Spoon into a casserole dish or individual ramekins. I used Paleo Pastry to make the lid of mine but some potato/sweet potato or pumpkin mash would be a great ‘lid’ too. Bake in the oven for about 20 mins, or until the top is a golden brown colour.
I know it doesn’t look that good inside but it was freaking delicious.0
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