Mediterranean Fish

28 Nov 2023

This is a lovely, simple evening meal which combines the flavours of the Mediterranean with delicious white fish.

Serve it with plain boiled rice and a salad, or with a selection of vegetables.


1 medium onion
2 cloves garlic
1 x 15ml spoon olive oil
2 x 400g cans chopped tomatoes
1 bay leaf
4 x 100g pollock steaks OR other white fish
Ground black pepper (optional)
Small bunch flat leaf parsley


Chopping board
Sharp knife
Garlic press
Frying pan with a lid
Measuring spoons
Can opener
Large spoon for stirring
Pan stand
Small plate
Knife and fork


  1. Peel and finely slice the onion.
  2. Peel and crush the garlic.
  3. Turn on the hob to a medium heat and heat the oil in the frying pan. Add the onion and garlic and fry them gently for 10 minutes until they are soft.
  4. Add the tomatoes and the bay leaf. Once the sauce is bubbling, turn down the heat. Allow it to cook, uncovered, for at least 20 minutes, stirring it every 5 minutes, until it becomes thick and slightly darker red in colour.
  5. Carefully place the 4 fish steaks in the pan and spoon a little of the sauce around and over them.
  6. Sprinkle ground black pepper to taste (if using) over the top of the fish.
  7. Put the lid on the frying pan, turn the hob to its lowest setting and gently cook the fish for about 10 minutes.
  8. While the fish is cooking, wash and dry the parsley, then chop it finely.
  9. Test to see that the fish is cooked by removing one of the steaks, placing it on a small plate and cutting into it with a knife and fork. If the fish has gone white all the way through, it is cooked and ready to serve.
  10. Return the fish to the frying pan, sprinkle over the parsley and serve.

Skills used include:
Washing, measuring, peeling, chopping, crushing, boiling/simmering, poaching and serving.

Top Tips

  • The more you crush the garlic, the more flavour it will release, so it’s worth putting it through the garlic press a couple of times. Make sure you get every last bit out and into your tomato sauce.

Something to try next time

  • For extra flavour, add in 2 peppers sliced into 2–3cm pieces (green and yellow) at step 3. For an extra kick, you could also add a finely chopped green chilli or a pinch of chilli powder.

Prepare now, eat later

  • Peel and slice the onion and keep it in a plastic bag in the fridge for up to 2 days.
  • The tomato sauce keeps in a fridge for up to 2 days or freeze it for up to 3 months. Defrost the sauce thoroughly and reheat until piping hot. Add the fish 10 minutes before serving and sprinkle with parsley to serve.