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Ingredients
Ingredients: 1 tablespoon olive oil 1 onion, finely chopped 2 cloves garlic, crushed 800 g canned tomatoes (no added salt), undrained and mashed 3 tablespoons tomato paste (no added salt) ½ teaspoon sugar 3 cups (750 ml) water 1 kg fish cutlets, such as mackerel or groper 2 teaspoons grated lemon rind 2 tablespoons finely chopped fresh basil 100 g vermicelli Freshly ground black pepper

Instructions
Serves 6 1. Heat oil in a large saucepan. Cook onion and garlic for 2-3 minutes or until onion softens. Stir in tomatoes, tomato paste, sugar and 1 cup (250 ml) water. Bring to the boil, reduce heat and simmer covered for 10 minutes. How to cook: 2. Poach fish cutlets in remaining 2 cups (500 ml) of water, drain and reserve cooking liquid. Remove skin from fish and flake into large pieces. 3. Add lemon rind, basil, vermicelli and reserved liquid. Cover and simmer for 5-6 minutes or until vermicelli is cooked. Season to taste with pepper. Stir in fish and cook 2-3 minutes to heat through. 938 kilo joules (183 calories) per serve Medium Fat 6.9 9 Medium Cholesterol 100 mg Medium Fibre 1.8 9 Medium Sodium 216 mg