Ideal as a light, healthy supper

Baked fish with red peppers and tomatoes.
Baked fish with red peppers and tomatoes.

Baked fish with red peppers and tomatoes

(Serves 4)


1tsp olive oil

1 red onion, sliced into thin wedges

2 red peppers, deseeded and sliced lengthways into strips

2 garlic cloves, finely chopped

1 mild red chilli, deseeded and finely chopped

100ml white wine

Pinch of saffron threads

200g canned tomatoes (or fresh)

2tbsp finely chopped parsley

2tbsp finely chopped fresh basil

1tsp grated lemon zest

Oil, for spraying

4 thick fish fillets (such as cod or haddock), about 150g each

4 thin slices of lemon

Flaked sea salt and freshly ground black pepper


Preheat the oven to 200C/Fan 180C/Gas 6.

Heat oil in a large non-stick frying pan. Add onion and red peppers and fry over a medium heat until they start to soften. Add the garlic and chilli and cook for another two minutes, stirring regularly.

Pour white wine into pan and crumble in the pinch of saffron. Simmer until most of the wine has evaporated, then add tomatoes. Cook over a low heat for another five minutes, stir in the parsley, basil and lemon zest.

Cut four large pieces of baking parchment or foil, big enough to make a parcel for each fillet. Spray each piece lightly with oil and place a fillet in the middle. Season, then place a slice of lemon on top and add a quarter of the red pepper and tomato mixture to each parcel. Bring two opposite edges of the paper or foil together and fold them together. Fold over the remaining two edges to seal the parcel neatly. Place on a baking tray and put them in the oven. Bake for 12-15 minutes, then open one slightly to check that the fish is cooked. Serve at the table.