Fish in red pepper sauce

Fish in Roasted Red Pepper & Tomato Sauce

By Farzanah Nasser

This dish is also loaded with red foods (peppers, tomatoes & chilli flakes). The colour red feeds a special microbe in the gut called Akkermansia Muciniphila which is responsible for a healthy gut barrier and helps keep your immune system in check.

All the base ingredients in this recipe are plant foods, which help feed different microbes in the gut. In addition, olives are considered a probiotic food and help support the gut with additional good microbes.


2 red peppers
1 onion
1 bulb of garlic
2 tomatoes
1 cup passata (stewed tomatoes or can use tinned tomatoes)
4 fish fillets (frozen or fresh)
Mixed olives
small handful of coriander or parsley
chilli flakes


Slice the red peppers in half and place them on a baking tray (skin side facing up).

Cut the onion in 4 and remove the skin.

Cut open the garlic bulb and separate the cloves, you do not need to remove all the skin.

Put the red pepper, onion garlic and tomatoes on a baking sheet and put on grill in the oven for 10-15 minutes until the peppers and veg are charred and cooked.

Remove the vegetables from the oven. Squeeze the garlic out the skin and add to the blender along with the other vegetables. Add one cup of passata and blend.

Once blended empty into a shallow pan, I used a 26 cm casserole pan. Put the heat on low and bring the sauce to a simmer.

Season the fish well with salt and pepper.

Once simmering add the fish to the sauce, cover and let it simmer for 15-20 mins until the fish is cooked through.

Once cooked chop up a handful of mixed olives and scatter to over the dish along with some chopped up herbs and chilli flakes.

Enjoy with some sourdough bread.

Tip: If you don't eat fish swap for eggs, tofu or beans