Baked Fish with Tomatoes & Beans

Some of my favourite dinners are those that I’ve invented off the cuff due to what I’ve got left in the cupboards and what needs using up as when my options are limited I end up getting more creative! I had intended on making a fish dish with fresh tomatoes all baked in the oven as a one-tray meal kind of thing, however The Boyfriend had bulk bought a load of chopped tomatoes as they were on a deal and I therefore needed to make a little room in the cupboard where I keep all my tins. It was a pretty simple task to adapt this dish to use up some tinned ingredients instead. 

I’m a big fan of tinned vegetables, pulses and fish. It’s really handy to keep some on hand to bulk out meals and as long as you’re not buying them in sauces and just in water there’s nothing unhealthy about them. Plus, when money is tight, a decent meal can always be knocked up out of a few store cupboard ingredients if you keep some to hand. I find beans and pulses in particular are a great way of bulking out meals. 

I really like this dish as there’s something about all oven-baked dishes that just feels warming, homely and comforting. Baking this in the oven takes a relatively light and healthy meal and makes it feel hearty and filling.

I’ve used smoked basa fillets for this recipe purely because they were the best offer in the supermarket on the day I went shopping. When I’m cooking a fish dish I usually make sure it’s easily adaptable so that when I go shopping I an take advantage of offers and deals and buy whatever is the best price on the day. You can use whichever white fish you prefer or whatever is on offer at your local supermarket, salmon and trout would also work just as well. Although I do recommend with this recipe you choose something without the the skin on.

Ingredients (serves 2)

1/2 onion, finely sliced

1 clove garlic, crushed

1/2 red chilli, finely diced

Pinch dried basil

1 tin chopped tomatoes

100g green beans 

1 tin white kidney beans (or similar)

2 smoked basa fillets


1. Preheat oven to 180°C.

2. Par boil the green beans for round 5 minutes in salted boiling water to soften.

3. Meanwhile gently sautée the onion, garlic and chilli.

4. When the onions are softened stir in the dried herbs and add the chopped tomatoes, bring to the boil and then reduce to a simmer for 5 minutes.

5. Drain the green beans and the tinned white kidney beans and arrange them at the bottom of an oven proof dish.

6. Lay the two fillets of fish on top and then pour over the tomato sauce mixture.

7. Bake in the oven for 15 minutes until fish is thoroughly cooked.

8. Remove from the oven, divide into two bowls and serve.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s