Free Shipping

Get free shipping on all orders above R550. *South Africa Only

Natural and Organic

All our ingredients are non-GMO, sustainably sourced and natural

More on Health?

Hundreds of fascinating articles on solving different health problems.

Excellent savings

Sign up to our newsletter for weekly specials and vouchers

chevron_left chevron_right

Delicious & Healthy Recipes

Tomato and onion baked fish

Ingredients

Ingredients (4 servings):

1/3 cup olive oil

1kg brown onions, halved, thickly sliced

700g bottle tomato passata (see passata recipe)

1 tablespoon caster sugar

4 x 150g skinless firm white fish fillets (Hake)

Steamed Basmati or Brown rice, green beans and small fresh basil leaves, to serve

Instructions

Method:

Heat ¼ cup oil in a large saucepan over medium-low heat. Add half the onion. Cook, stirring occasionally, for 15 minutes or until softened.

Add remaining onion. Cook, stirring occasionally, for 10 to 15 minutes or until light golden and softened.

Add passata, sugar and 1½ cups cold water. Increase heat to medium. Cook for 10 minutes or until reduced slightly. Season with salt and pepper.

Meanwhile, preheat oven to 200°C/180°C fan-forced.

Heat remaining oil in a large frying pan over medium-high heat. Add fish. Cook for 1 minute each side or until golden but not cooked through.

Spoon tomato mixture into a 2.5 litre- capacity roasting pan. Top with fish. Bake for 10 to 15 minutes or until fish is cooked through.

Sprinkle with basil leaves.

Serve with rice and beans.

December 14, 2021

More recipes

chevron_left chevron_right

Fish – by Freda Coetzee

Tuna Patties

Tuna PattiesSimple, tasty, and protein-packed, tuna patties are made by combining canned tuna with ingredients like breadcrumbs, egg, herbs, and a touch of lemon. Pan-fried until golden and crisp on the outside while moist and flavourful inside, they’re perfect for a quick lunch, light dinner, or healthy snack.

Fish – by Freda Coetzee

Grilled fish with Mustard & Herb

Grilled Fish with Mustard & HerbA flavourful dish featuring fish fillets marinated in a tangy mustard and fresh herb mixture, then grilled until perfectly charred and flaky. The mustard adds a zesty kick, while herbs like parsley, dill, or thyme bring freshness, making this a light yet bold meal ideal for any season.

Fish – by Freda Coetzee

Blackened lime Hake with white bean tabbouleh

Blackened Lime Hake with White Bean TabboulehA bold and zesty dish featuring hake fillets coated in a smoky blackened spice blend and seared to perfection with a squeeze of fresh lime. Served over a refreshing white bean tabbouleh—made with parsley, mint, tomatoes, and a lemony dressing—this meal combines vibrant flavours with wholesome ingredients for a nutritious and satisfying plate.

Fish – by Freda Coetzee

Healthy Fish Cakes

Healthy Fish CakesLight and nutritious fish cakes made with flaked fish, mashed potatoes or sweet potatoes, herbs, and a touch of lemon. Often pan-seared with minimal oil or baked for a lower-fat option, these fish cakes are crisp on the outside, tender inside, and perfect for a balanced meal or snack.

Fish – by Freda Coetzee

Parmesan-crumbed baked fish

Parmesan-Crumbed Baked FishTender fish fillets coated in a crispy, golden crust made from Parmesan cheese and breadcrumbs, then baked to perfection. This dish offers a deliciously crunchy texture paired with a rich, cheesy flavor, making it a satisfying and elegant way to enjoy fish.

Fish – by Freda Coetzee

Baked fish with tomatoes, beans and olives

Baked Fish with Tomatoes, Beans, and OlivesA Mediterranean-inspired dish featuring tender fish fillets baked in a savoury, aromatic sauce of ripe tomatoes, creamy beans, and salty olives. The combination creates a flavourful, wholesome meal with a perfect balance of freshness and richness.

Fish – by Freda Coetzee

Grilled vegetables and Hake

Grilled Vegetables and HakeDelicate hake fillets grilled to flaky perfection, served alongside a vibrant medley of smoky grilled vegetables such as bell peppers, zucchini, and eggplant. This light and nutritious dish highlights fresh, natural flavours and makes for a wholesome, satisfying meal.

Fish – by Freda Coetzee

Grilled snoek with green salsa

Grilled Snoek with Green SalsaSmoky, tender grilled snoek—a South African favourite—served with a zesty green salsa made from fresh herbs, green chilies, lime, and garlic. The vibrant salsa adds a bright, tangy contrast that perfectly complements the rich, flavourful fish for a delicious and satisfying meal.

Fish – by Freda Coetzee

Tuna-Stuffed Tomatoes

Tuna-Stuffed TomatoesJuicy tomatoes hollowed out and filled with a savoury tuna mixture, often blended with herbs, mayonnaise or yogurt, and crunchy vegetables like celery or onion. Served chilled, this dish is a refreshing, light, and protein-packed option perfect for a healthy lunch or appetizer.

Fish – by Freda Coetzee

Grilled fish with banana, mango and chilli salsa

Grilled Fish with Banana, Mango, and Chilli SalsaSucculent grilled fish paired with a vibrant, tropical salsa made from sweet banana and mango chunks, balanced by a spicy kick of fresh chili. This colourful combination delivers a refreshing contrast of smoky, sweet, and spicy flavours, perfect for a lively and exotic meal.

Fish – by Freda Coetzee

Lemon fish with sautéed beans and tomatoes

Lemon Fish with Sautéed Beans and TomatoesA light and flavourful dish featuring tender fish fillets infused with bright lemon zest and juice. Served alongside sautéed green beans and juicy tomatoes cooked with garlic and herbs, it’s a fresh, healthy meal that balances citrusy tang with savoury garden flavours.

Fish – by Freda Coetzee

Cumin and garlic fish with salsa

Cumin and Garlic Fish with SalsaFlaky fish fillets marinated and cooked with the warm, earthy flavours of cumin and aromatic garlic. Served alongside a fresh, zesty salsa made from ripe tomatoes, onions, cilantro, and lime juice, this dish balances bold spices with bright, refreshing notes for a delicious, vibrant meal.

Fish – by Freda Coetzee

Fish Stew

Fish StewA warm and hearty dish featuring chunks of tender fish simmered in a flavourful broth with tomatoes, onions, garlic, and a blend of herbs and spices. Often enriched with vegetables and sometimes potatoes, this comforting stew offers a rich, aromatic taste perfect for a satisfying meal.

Fish – by Freda Coetzee

Oven-baked Sweet Potato and Tuna Risotto

Oven-Baked Sweet Potato and Tuna RisottoA comforting twist on classic risotto, combining creamy Arborio rice with tender sweet potato cubes and flavourful tuna. Baked in the oven for an easy, hands-off meal, this dish blends natural sweetness with savoury fish, creating a hearty and nutritious option perfect for cosy dinners.

Fish – by Freda Coetzee

Brown rice and tuna salad

Brown Rice and Tuna SaladA nutritious and filling salad featuring fiber-rich brown rice combined with flaky tuna, fresh vegetables, and herbs, dressed lightly with lemon juice or vinaigrette for a wholesome, balanced meal.

Fish – by Freda Coetzee

Mini tuna, corn & sweet potato frittatas

Mini Tuna, Corn & Sweet Potato Frittatas are bite-sized, protein-packed egg muffins combining flaked tuna, sweet corn, and grated sweet potato. These tasty frittatas are perfect for snacks, lunches, or on-the-go meals.

Fish – by Freda Coetzee

Baked fish fillets

Baked Fish FilletsDelicate fish fillets seasoned and baked to perfection, resulting in tender, flaky flesh with a mild, natural flavor. Often enhanced with herbs, lemon, and a drizzle of olive oil, this simple and healthy dish is easy to prepare and pairs well with a variety of sides.

Fish – by Freda Coetzee

Tuna, rocket & tomato salad

Tuna, Rocket & Tomato SaladA fresh and peppery salad combining flaked tuna with juicy tomatoes and peppery rocket leaves, finished with a light olive oil and lemon dressing for a simple, nutritious meal.

Fish – by Freda Coetzee

Mediterranean tuna salad

Mediterranean Tuna SaladA vibrant mix of tuna, cherry tomatoes, cucumber, olives, red onion, and herbs, tossed in a zesty olive oil and lemon dressing for a fresh, flavourful meal.

Fish – by Freda Coetzee

Fish with summer vegetables

Fish with Summer VegetablesA light and colourful dish featuring tender, flaky fish served alongside a medley of fresh summer vegetables like zucchini, tomatoes, bell peppers, and green beans. The vegetables are typically sautéed or roasted to bring out their natural sweetness, making a healthy and vibrant meal perfect for warm weather.

Fish – by Freda Coetzee

Fish with herbed chickpea puree

Fish with Herbed Chickpea PuréeTender, flaky fish served on a bed of creamy chickpea purée infused with fresh herbs like parsley and thyme. The purée adds a smooth, earthy richness that complements the delicate flavor of the fish, creating a wholesome and elegant dish with vibrant Mediterranean notes.

Fish – by Freda Coetzee

Steamed Fish with Ratatouille

Steamed Fish with RatatouilleA light and nourishing dish featuring delicately steamed fish paired with a rustic French ratatouille. The fish is tender and subtly flavoured, complementing the rich medley of sautéed vegetables—zucchini, eggplant, bell peppers, tomatoes, and herbs. This combination delivers a healthy, flavor-packed meal that's both comforting and elegant.

Fish – by Freda Coetzee

Honey-roast carrot salad with paprika-spiced fish

Honey-Roast Carrot Salad with Paprika-Spiced FishA vibrant and wholesome dish combining sweet and smoky flavours. Tender carrots are roasted with honey until caramelized, then tossed into a fresh salad with leafy greens and a zesty dressing. Served alongside flaky white fish seasoned with paprika and lightly pan-seared or grilled, this meal offers a perfect balance of sweetness, spice, and freshness.

Fish – by Freda Coetzee

Tuna Sweet Potato Jackets

Tuna Sweet Potato JacketsA wholesome and tasty dish where fluffy baked sweet potatoes are filled with a savoury tuna mixture. The filling often includes tuna, Greek yogurt or light mayo, spring onions, and a splash of lemon juice for brightness. It's a simple yet satisfying meal that's high in protein, rich in nutrients, and perfect for a balanced lunch or dinner.

Fish – by Freda Coetzee

Fish with cucumber salsa

Fish with Cucumber SalsaA light and refreshing dish where perfectly cooked fish is served with a crisp cucumber salsa. The salsa combines diced cucumber, red onion, lime juice, and fresh herbs for a zesty, cooling contrast to the warm, flaky fish. Great for a healthy lunch or dinner with bright, clean flavours.

Fish – by Freda Coetzee

Tuna Salad Recipe

Tuna SaladA light and flavourful mix of flaked tuna, crisp vegetables, and creamy dressing, often enhanced with lemon juice, herbs, and a hint of mustard. Perfect as a sandwich filling, salad topping, or protein-packed snack, this versatile dish is fresh, satisfying, and easy to prepare.

Fish – by Freda Coetzee

Barbecued fish with warm tomato salad

Barbecued Fish with Warm Tomato SaladA fresh and flavourful dish featuring tender, smoky barbecued fish paired with a vibrant warm tomato salad. Juicy cherry tomatoes are lightly sautéed with olive oil, garlic, and herbs, enhancing their natural sweetness and creating a perfect complement to the grilled fish. Ideal for a light, healthy meal with a summery feel.

Fish – by Freda Coetzee

Lemon fish

Lemon fish is a light and zesty dish featuring tender fish fillets cooked with fresh lemon juice and herbs. It's a simple, flavourful meal with a bright, citrusy finish.

Fish – by Freda Coetzee

Baked fish on vegetables

Delicately baked fish fillets laid over a bed of seasoned vegetables, cooked together until tender and flavourful — a light, wholesome one-pan dish full of natural goodness.

Fish – by Freda Coetzee

Chargrilled fish with green chilli, coriander and coconut relish

Chargrilled fish with a smoky, golden crust, topped with a vibrant green chilli, coriander, and coconut relish — a bold, fresh blend of heat, herbs, and tropical sweetness that lifts every bite.

Fish – by Freda Coetzee

Cajun fish with yoghurt dressing

Spicy and smoky Cajun fish fillets, pan-seared until golden and tender, bursting with bold Southern flavours and a hint of heat — perfect with a side of rice, salad, or cooling yoghurt dip.

Fish – by Freda Coetzee

Fish with ratatouille

Delicate fish fillets paired with a warm, aromatic ratatouille—a medley of tender eggplant, zucchini, tomatoes, and bell peppers simmered with herbs—creating a wholesome, colourful, and flavourful meal.

Fish – by Freda Coetzee

Paprika fish with corn avocado salsa

Paprika-seasoned fish, pan-seared to smoky perfection, paired with a fresh, zesty corn and avocado salsa — creamy, sweet, and tangy flavours that perfectly complement the spiced fish.

Fish – by Freda Coetzee

Baked fish with roast onion and tomato

Tender baked fish served with sweet, caramelized roast onions and juicy, roasted tomatoes — a simple, comforting dish full of rich, savoury flavours.

Fish – by Freda Coetzee

Tuscan Scrambled Eggs

Tuscan Scrambled Eggs are creamy, flavourful eggs cooked with garlic, fresh tomatoes, spinach, and herbs like basil or oregano. Inspired by Italian flavours, this dish is perfect for a comforting and nutritious breakfast or brunch.

Fish – by Freda Coetzee

Capsicum boats

Halved capsicums filled with a flavourful mixture of seasoned rice, veggies, or meat, then baked until tender and slightly caramelized — a colourful and satisfying dish.

Fish – by Freda Coetzee

Baked fish with tomatoes, olives and capers

Tender baked fish simmered with juicy tomatoes, briny olives, and tangy capers — a Mediterranean-inspired dish bursting with vibrant, savoury flavours.

Fish – by Freda Coetzee

Cajun-spiced fish with corn salad

Cajun-spiced fish fillets with a crispy, flavourful crust, served alongside a vibrant corn salad bursting with sweet corn, red onion, bell peppers, fresh herbs, and a zesty lime dressing — a perfect mix of spicy and fresh flavor.

Fish – by Freda Coetzee

Spanish baked fish

Spanish Baked Fish Spanish Baked Fish is a vibrant Mediterranean dish featuring tender fish fillets baked with tomatoes, olives, garlic, and smoky paprika. Bursting with flavor and easy to prepare, it’s perfect for a healthy, rustic dinner.

Fish – by Freda Coetzee

Macadamia-crumbed fish fillets

Crunchy macadamia-crumbed fish fillets, lightly seasoned and baked or pan-fried until golden, offering a buttery, nutty crust that perfectly complements tender, flaky fish.

Fish – by Freda Coetzee

Tuna and salad mini wraps

Soft mini wraps filled with seasoned tuna, fresh salad leaves, and a creamy dressing — a light, refreshing bite ideal for snacks, lunch, or easy entertaining.

Fish – by Freda Coetzee

Cajun fish fillets

Cajun Fish Fillets Spicy and flavourful, Cajun Fish Fillets are coated in a bold Cajun seasoning blend and pan-fried or baked to perfection. A quick and tasty dish with a Southern kick, perfect served with rice, salad, or in tacos!

Fish – by Freda Coetzee

Pan-fried fish with herb sauce

Pan-fried fish with a golden, crispy crust, served with a fresh herb sauce made from parsley, dill, lemon, and olive oil — light, vibrant, and full of flavor.

Fish – by Freda Coetzee

Oven-baked crispy fish with yoghurt tartare

Golden, oven-baked crispy fish fillets with a crunchy breadcrumb coating, paired with a refreshing yoghurt tartare sauce made with Greek yoghurt, chopped capers, pickles, and a squeeze of lemon for a light, flavourful finish.

Fish – by Freda Coetzee

Salmon & spinach with tartare cream

Pan-seared salmon served on a bed of sautéed spinach, topped with a tangy tartare cream made from crème fraîche, capers, gherkins, and Dijon mustard — a light, elegant dish with a refreshing bite.