Next-day Mediterranean fish

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10 min


4 servings

* PLUS Baking Time: 27 minutes


  • 400-g pkg block-frozen or individually frozen fish fillets , such as sole or cod
  • 1/2 cup stuffed green olives
  • 1 cup Chunky Vegetable Tomato Sauce , (this recipe is also available in our Recipe File)
  • 1/2 cup grated cheddar , or mozzarella


  • Preheat oven to 450F (230C). Lightly oil an 8 inch (2 L) baking dish or coat with cooking spray. If using block-frozen fish fillets, place unopened package in microwave and cook on high power for 2 minutes. Remove from package and cut into 4 equal portions. Arrange cut portions or individually frozen fillets in a single layer in baking dish. Cover with foil and bake in centre of preheated oven until fish is almost thawed and liquid has formed in the pan, from 15 to 20 minutes.
  • Meanwhile, measure olives, then thickly slice. Stir in a bowl with tomato sauce. When fish has baked from 15 to 20 minutes, pour off all liquid in pan. Spoon sauce over fish. Sprinkle with cheese and return to oven. Bake, uncovered, until sauce is hot and cheese is melted, from 12 to 15 more minutes. Serve right away with rice pilaf and steamed broccoli.

Nutrition (per serving)

  • Calories
  • 192,
  • Protein
  • 23.4 g,
  • Carbohydrates
  • 4.8 g,
  • Fat
  • 8.7 g,

Just four ingredients are needed for great flavor! To make this even speedier, use fish right from the freezer without defrosting.

Chatelaine tip

Before purchasing individually frozen fish fillets, check that they feel rock hard. There should be no fishy odor and the package should not be stained from moisture. White or dry spots indicate damage.