Masala fish with tomato and spinach

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 1 tbsp sunflower oil
• 1 onion, chopped
• 2 cloves garlic, crushed
• 2 tsp mild masala
• 400 g chopped tinned tomatoes
• 250 g spinach, washed well and chopped
• 600 g hake fillets, skinless and boneless
• 1 lemon, cut into wedges
• black pepper, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Heat the oven to 190 °C. Soften the onion in the oil in an ovenproof pan for 8 minutes.
2. 2Step 2. Add the garlic and masala for a minute, then the tomatoes, and simmer for 5 minutes.
3. 3Step 3. Stir the washed spinach through until wilted.
4. 4Step 4. Settle the fish into the sauce, cover with foil and bake for 15–18 minutes.
5. 5Step 5. Check the fish is opaque and flakes easily right through, then season with black pepper and serve with lemon and rice or pap.

Allergens for your selection

• Contains: Fish

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.