Tilapia baked or poached in a simple tomato and onion mix to which a little feta and chopped mint are added, providing a fresh flavour.

Ingredients

Preparation: 15 mins Cooking: 5-25 mins Serve: 2

1 tbsp extra-virgin olive oil (cooking oil)
1 medium onion, chopped (about 1/2 cup)
2-3 large ripe tomatoes, chopped
1/2 tsp black pepper
1/2 tsp dried oregano
30 gm feta cheese
2 small tilapia (300 – 500 gm each or the fillets of one larger fish)

2 tbsp mint, roughly chopped

Method

HEAT the oil in a pan over a low heat.
ADD the chopped onion and cook for about 5 minutes until soft but not brown.
ADD the chopped tomato, oregano and black pepper and cook 5-10 minutes until the tomato softens. (It should not be a sauce consistency, but the pieces of tomato should be softened.)
PREPARE the fish removing the guts and scales.
WASH the fish thoroughly and using a cloth remove any loose scales and excess water.

To Bake:

HEAT the oven to a high temperature 200 C/400 F/Gas 6.
CRUMBLE the feta cheese over the tomato mix.
TAKE a spoon of this and place it in the belly of the fish.
SCATTER the remaining tomato mix into a baking dish, earthenware is best because the temperature will be evenly distributed. If there is little liquid in the mix add a couple of table spoons, ensuring there is moisture to steam the fish.
PLACE the fish on top.
COVER with a lid or foil.
BAKE 20-25 minutes, depending on the size of the fish. (To check when the fish is cooked pull the fin gently and it will start to slip away. Also the flesh when pressed will flake and not be firm.)
REMOVE from the oven and let the dish stand for 5 minutes before serving.
SPRINKLE with mint and serve.

To Poach:

PLACE the tomato mix in a frying pan.
CRUMBLE the feta cheese over the tomato. If the mix is dry add a couple of table spoons, ensuring there is moisture to steam the fish.
PLACE the fish on top.
COVER the pan.
COOK over a low-medium temperature for 15-20 minutes for a medium sized fish.
REMOVE from the heat and rest for 5 minutes.
SPRINKLE with mint and serve. Pumpkin leaves with onion and tomato make a good accompaniment.