A new challenge this week as my friend Tina asked me to create her a new healthy recipe using fish! I wanted to make this recipe accessible to as many people as possible, so I have made it so very simple as a onepot dish! The flavours in this dish are reminiscent of a Portugeuse fish dish I had many years ago in Portugal, but of course, I have veganised the recipe for here. So it can be made with fish, or with a vegetarian alternative such as banana blossom, and still tastes just as good.
The Onepot Fish Dish Recipe
The base of this dish is tomato, with onions, peppers, beans and potatoes, with a selection of spices to make it extra delicious! For the vegan version I have used tofu and banana blossom, but you could just use one or the other, or even use quorn chunks instead. For the fish version, I have opted for a white fish with a bit of tinned tuna, although again, you could use either, both or something else of your preference.
An easy throw together dish very easily customisable to fish eaters as well as vegans or vegetarians.
- 2 tins chopped tomatoes
- 400 – 500 ml water (use the empty tomato can)
- 1 teaspoon paprika
- 1 teaspoon mixed herbs (or Italian herb mix)
- 1/2 teaspoon ground black pepper
- 4 cloves garlic thinly sliced
- 2 teaspoons soy sauce
- 2 large potatoes (scrubbed , unpeeled, roughly chopped)
- 2 medium red onions roughly chopped
- 1 red pepper roughly chopped
- 1 yellow pepper roughly chopped
- 1 handful round green beans chopped
- 1 tin banana blossom chopped (or sub jackfruit or tuna)
- 1 block tofu cubed (or sub white fish cubed)
- *1 teaspoon nori flakes for vegan option if you want a more fishy taste
- *salt to taste (if required)
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Put the chopped tinned tomatoes in a large oven proof dish with the water and add all the flavourings and spices (paprika, mixed herbs, black pepper, garlic, soy sauce). Mix well to distribute the flavours.
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Scatter the vegetables over the tomatoes (potatoes, onions, red & yellow peppers, green beans). Toss to cover in the sauce.
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Place the fish banana blossom and tofu (rub with the nori flakes first if you are using to make a more fishy taste) equally around the dish, gently pushing into the sauce. Sprinkle whole dish with salt if desired.
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Bake in a pre-heated oven at Gas Mark 6 (400 f / 200c) for one hour, checking that it has enough moisture (you can add a bit more water if necessary). The potatoes will take the longest to cook so it's ready when the potatoes are soft.
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Serve with your favourite accompaniment – rice, salad, vegetables, bread, your meal, your choice!
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Enjoy!
What does the Onepot dish need?
You can (as with most of my recipes), make this dish as easy or complicated as you wish! I have created this recipe to make it easy enough for anyone who can chop and measure to make this. Change the spices, add more veg, skip the not fish, add more not fish, whatever takes your fancy!
If you are new to cooking or your kitchen needs a refresh, here are a few useful things for this recipe. I receive a small commission if you click and purchase through these links (this is at no additional cost to you)!
Serving
You can serve this dish with so many things! For the healthiest option, add a chopped salad on the side, or maybe some homemade coleslaw, or some fresh green vegetables. You could of course serve this dish with some lovely fresh bread, or with your favourite grain such as rice, quinoa or even with pasta.
Storage
If you have any leftovers, these will store covered in the fridge for up to three days. Alternatively, label and portion and store in the freezer for up to three months. To reheat you can either put it straight in the oven on a low heat at first, or defrost, then reheat in a microwave.
Sharing
I have made this dish as simple as possible so you really have no excuse not to make it! I love seeing your adaptions and interpretations of my recipes and I’d love to see your photos of this! What are you making yours with? and what will you serve yours with? Let me know in the comments below! I’m taking this over to Fiesta Friday this week! It’s been too long since I was over joining the fun so I’m excited to have a look around! This week the party is co-hosted by the lovely Liz @ Spades, Spatulas & Spoons and Petra @ Food Eat Love. Come over and join the fun!
Please share the recipe and tag me @LifeDietHealth or using #LifeDietHealth on Instagram, Pinterest, Facebook or Twitter.
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I hope to speak with you soon
Laurena x