“This delicate white baked fish in a gorgeous Italian-style sauce is simple and mega tasty. In a medium saucepan, heat extra virgin olive … ”, Please enable targetting cookies to show this banner, Please enable functionality cookies to use this feature, How to make beetroot gravlax from scratch, Baked sea bass with Asian greens: Jamie Oliver & Bart’s Fish Tales, 3 cloves of garlic, 1 bunch of fresh basil, 1 fresh red chilli, 2x 400 g tins of quality plum tomatoes, 4x 150 g white fish fillets , such as coley, whiting, pollock, skin off, pin-boned, from sustainable sources, ask your fishmonger, 1 handful of black olives , (stone in), 1 tablespoon capers. Add a splash more water to the tomatoes if you need to, to make them saucy, and stir in most of the basil. If you don't have any kale, try using spinach, Please enter a valid UK or Ireland mobile phone number, 15g basil, leaves picked and roughly chopped, stems finely chopped. Fry gently until the garlic is soft but not coloured, stirring occasionally. Add the onion and fry for 6-8 mins over a medium heat until softened, then stir in the garlic. Cherry tomatoes cook down with plenty of basil for a fragrant sauce to poach the fish in - ready in under 30 mins, simply serve with brown rice and kale for a healthy dinner idea. Half cover with a lid or a baking sheet and simmer on a low heat for 5-8 mins until the fish is cooked through and flaky when pressed. Pour the tomato sauce into a 20cm x 30cm roasting tray. Preheat the oven to 200C/400F/Gas 6. Cherry tomatoes cook down with plenty of basil for a fragrant sauce to poach the fish in - ready in under 30 mins, simply serve with brown rice and kale for a healthy dinner idea. Heat 1 tbsp oil in a large ovenproof shallow casserole or frying pan. Fry for another minute, then tip in the tomatoes, chopped basil stalks and 150ml water. Sprinkle into the tray, along with the capers and most of the basil leaves over the fish. We try to eat fish a couple times a week, and poaching it in a rich and delicious tomato sauce adds an amazing flavor that cooks the cod is perfectly and flaky. Pierce the chilli once with a knife so it doesn’t explode when frying, then add to the pan. Season. Before you comment please read our community guidelines. Pick the basil leaves and finely slice the stalks. Season the fish fillets on both sides with a little salt and pepper, then place on top of the sauce. This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. Simmer for 15-17 mins until the rice is tender. An authentic Bengali recipe, this dish is made using tomato, fish, yoghurt and melange of spices. Cut the rice bags open and serve alongside the fish stew. Turn up the heat to medium-high and simmer for 8-10 mins until the cherry tomatoes start breaking down. When the time's up, remove the chilli, and break up the tomatoes with the back of a spoon. Scatter over the remaining basil to serve. If you are looking for a delicious, healthy and quick dinner to feed your family, this tomato poached fish is perfect for you! Fibre 6.2g. Ingredients 3 cloves of garlic 1 bunch of fresh basil olive oil 1 fresh red chilli 2x 400 g tins of quality plum tomatoes red wine vinegar 4x 150 g white fish fillets Lovely served with new potatoes and a green salad. We use cookies and similar technologies (“cookies”) to help give you the best experience on our site and to show you relevant advertising. Heat a good couple of lugs of oil in a large pan over medium heat, add the garlic and basil stalks. Carbohydrate 50g Taste and adjust the seasoning, if needed, then add a tiny swig of red wine vinegar to give it a little twang. Lift the bags from the water and drain. See method, of the reference intake Squash the olives, using the base of a jar or something heavy, and remove the stones. You should receive a text message shortly. Nestle the fish fillets into the tomato sauce. Pat the fish fillets dry with kitchen paper and season all over. Protein 25.1g salt, chile pepper, tomatoes, salt, worcestershire sauce, vegetable oil and 1 more. Heat a deep frying pan over a medium heat. Meanwhile, lower the rice bags into a large pan of salted boiling water and cover. Scatter over the remaining basil leaves. A curry recipe ideal to serve with boiled rice, Tomato Fish is … Lightly mash with a potato masher or the back of a spoon to break the tomatoes down further, release their juices and turn saucy. This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. Add the oil, onions and garlic and cook for eight minutes, until the onion is soft. Add the tomatoes and season lightly with sea salt and black pepper, then simmer gently over a low heat for 30 minutes, or until thickened and slightly reduced. Cook in the oven for around 15 minutes or until the fish is cooked through – check by cutting into the thickest part of one or two of the fillets; they should be pearly white and not transparent. If you continue to use this site, we’ll assume that you’re happy to receive all cookies. Prepare the tomato and capers sauce. To make the sauce, peel and finely slice the garlic cloves.

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