Baked fish with oomph!
  |  First Published: September 2004

HAVE you ever prepared fish that needs just that little bit extra in the flavour stakes? It may be simply because the fish doesn’t have lots of flavour, such as members of the trevally family, or it may be because the fish has been in your freezer just that little bit too long. The following recipes are bursting with deliciously robust flavours and will prove just the ticket for those ‘what can I do to make this fish taste great?’ situations.

Italian Baked Fish

The sauce in this recipe is called a ‘pizzaiola’ sauce, which tastes similar to a pizza topping. As you can see from the sauce ingredients, they are indeed pretty much what you would find on the top of a pizza.


4 fish fillets (about 750g in total)

1 tablespoon olive oil

400g tin of chopped tomatoes

1 clove garlic, finely grated

1 small red chilli, finely chopped

3-4 tinned anchovies

3 tablespoons chopped parsley

1 teaspoon chopped fresh oregano or 1/2 teaspoon dried

1 cup grated mozzarella


• Drain the anchovies and mash. Combine the olive oil, tinned tomatoes, garlic, chopped chilli, anchovies, parsley and oregano in a saucepan and bring to the boil. When the mixture is boiling, reduce the heat and simmer for about 15 minutes, until the sauce has reduced slightly and thickened.

• Preheat your oven to 180C/375F.

• Place the fillets of fish into a baking dish and pour the sauce over the fish. Generously sprinkle the mozzarella over the top of the fish and bake for about 20 minutes depending on the thickness of the fillets. The fish will flake easily with a fork when cooked.

• When the fish is cooked, remove the baking dish from the oven. Place a portion of the Italian baked fish onto individual serving plates and garnish with a little chopped parsley.

BBQ Fish


4 fish fillets

1 small tub natural yoghurt

2 tablespoons chopped coriander, leaves and stalks

2 tablespoons sweet chilli sauce

2 tablespoons lime juice

1 clove garlic, grated


• Combine the yoghurt, coriander, chilli sauce, lime juice and garlic together. Place the fish fillets into a glass dish and pour the yoghurt mixture over the top of the fish. Cover the dish and place in the fridge for at least a couple of hours.

• When you are ready to cook, heat your BBQ to a medium to high heat. Remove the fish from the marinade, reserving the marinade. BBQ the fish fillets, brushing with the marinade a couple of times. Depending on the thickness of the fish, the BBQing time should only be two to three minutes on each side.

• Serve with a green salad with a little chopped coriander tossed through.

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