You will need
100g of fish, (carefully checked for bones)
4 tbsp tinned diced tomatoes (salt reduced)
2 fresh tomatoes, skinned, seeded and chopped
85 g basmati rice
250 ml water
A few fresh basil leaves
½ tsp dried mixed herbs
1 small carrot, peeled and diced
Preheat the oven to 180°C. Put the fish on a large piece of baking paper and brush with oil, placing the fresh tomatoes on top. Make a parcel by folding the paper, place on a baking tray and bake for 20 minutes.
Put the rice and diced tomatoes in a saucepan and cover with water. Bring to the boil and add the herbs and carrots. Reduce the heat, cover and simmer for 20 minutes, until the water has been absorbed and the rice and carrots are tender. Remove the basil leaves.
Remove any skin and bones from the fish and flake. Mix the fish and tomatoes in with the rice mixture and chop to consistency.