Fish with tomato and basil sauce

Fish with tomato and basil sauce

(1) Rate it

  • 0:10 Prep
  • 0:45 Cook
  • 4 Servings
  • Capable cooks

Use herbs to give meals a healthy flavour punch. This delicious main has more taste, less waist!

Featured in
Main recipes, Fish recipes


  • 600g skinless flathead fillets, bones removed
  • 1 1/2 tablespoons olive oil
  • 2 garlic cloves, crushed
  • 500g grape tomatoes
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon caster sugar
  • 1 cup fresh basil leaves, torn

Crispy squashed potatoes

  • 600g chat potatoes
  • Olive oil cooking spray


  • Step 1
    Make potatoes: Preheat oven to 200°C/180°C fan-forced. Line a baking tray with baking paper. Place potatoes in a saucepan. Cover with cold water. Bring to the boil. Boil for 10 to 12 minutes or until tender. Drain. Place on prepared tray. Using a potato masher or the back of a wooden spoon, press each potato to flatten slightly. Lightly spray with oil. Season with salt and pepper. Bake for 25 to 30 minutes or until golden and crisp.
  • Step 2
    Meanwhile, heat a large non-stick frying pan over medium-high heat. Drizzle fish with 2 teaspoons oil. Lightly rub to coat. Cook fish, in batches, for 3 to 4 minutes each or until cooked through. Transfer to a plate. Cover to keep warm.
  • Step 3
    Wipe pan clean. Heat 2 teaspoons oil in pan over medium-low heat. Add garlic. Cook for 30 seconds or until fragrant. Add tomato. Cook for 1 minute or until just beginning to collapse. Add vinegar, sugar and remaining oil. Toss to combine. Remove from heat. Add basil. Season with pepper.
  • Step 4
    Place fish on plates and top with tomato mixture. Serve with potatoes.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi


  • 1332 kj


  • 9g

    Fat Total

  • 2g

    Saturated Fat

  • 5g


  • 35g


  • 81mg


  • 153.07mg


  • 4g

    Carbs (sugar)

  • 22g

    Carbs (total)

All nutrition values are per serve


Super saver: Use 600g frozen barramundi fillets instead of flathead and save around $6.35 in total.

  • Author: Claire Brookman
  • Image credit: Steve Brown
  • Publication: Super Food Ideas



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