Fish and Shellfish: Fish Dishes: Fish Cutlets in Herb Tomato Coulis

Fish cutlets with a herb tomato sauce.

Author: Family Health Network
Date: October 21, 2008

Suggestions: This recipe is best made just before serving. Not suitable to freeze.

Serves: 4 person(s)

Preparation Time: 15 mins
Cooking Time: 13 mins


    1 onion, chopped
    1 Tbsp chopped fresh parsley
    1 Tbsp chopped fresh oregano
    2 tsp chopped fresh thyme
    1 garlic clove, crushed
    1 chicken stock cube
    1 tsp sugar
    15 oz can tomato pureé
    4 white fish cutlets (about 1½ lbs)


    This recipe can be adapted for a conventional oven.

Microwave Directions:

    Cover and cook on HIGH 6 minutes, stirring after 3 minutes.

    Place fish in single layer in a shallow microwave-safe dish. Cover and cook on HIGH 2 minutes, turn fish over, cover and cook a further 2 minutes.

    Pour tomato mixture over fish. Cover and cook on HIGH for about 3 minutes or until fish is cooked. Let stand for 4 minutes before serving.

Nutritional Information
(Per Serving)

Calories:212 cals
Kilojoules:887 kJ
Fat:3.5 g
Carbohydrates:8.0 g
Protein:37.0 g
Cholesterol:94.0 mg
Sodium:700 mg
Saturated Fat:1.0 g
Fiber:2.0 g
Calcium:65.0 mg
Total Sugars:6.7 g

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