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. Lift the bags from the water and drain. Fibre 6.2g. Heat a deep frying pan over a medium heat. If you continue to use this site, we’ll assume that you’re happy to receive all cookies. Scatter over the remaining basil to serve. “This delicate white baked fish in a gorgeous Italian-style sauce is simple and mega tasty. Pat the fish fillets dry with kitchen paper and season all over. Cut the rice bags open and serve alongside the fish stew. Simmer for 15-17 mins until the rice is tender. Squash the olives, using the base of a jar or something heavy, and remove the stones. 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 Pick the basil leaves and finely slice the stalks. Meanwhile, lower the rice bags into a large pan of salted boiling water and cover. 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. Add the onion and fry for 6-8 mins over a medium heat until softened, then stir in the garlic. When the time's up, remove the chilli, and break up the tomatoes with the back of a spoon. Taste and adjust the seasoning, if needed, then add a tiny swig of red wine vinegar to give it a little twang. Fry for another minute, then tip in the tomatoes, chopped basil stalks and 150ml water. Scatter over the remaining basil leaves. Pierce the chilli once with a knife so it doesn’t explode when frying, then add to the pan. Turn up the heat to medium-high and simmer for 8-10 mins until the cherry tomatoes start breaking down. Season the fish fillets on both sides with a little salt and pepper, then place on top of the sauce. Sprinkle into the tray, along with the capers and most of the basil leaves over the fish. Fry gently until the garlic is soft but not coloured, stirring occasionally. If you are looking for a delicious, healthy and quick dinner to feed your family, this tomato poached fish is perfect for you! 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. Before you comment please read our community guidelines. Lightly mash with a potato masher or the back of a spoon to break the tomatoes down further, release their juices and turn saucy. Add a splash more water to the tomatoes if you need to, to make them saucy, and stir in most of the basil. See method, of the reference intake Heat 1 tbsp oil in a large ovenproof shallow casserole or frying pan. In a medium saucepan, heat extra virgin olive … 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. Pour the tomato sauce into a 20cm x 30cm roasting tray. Protein 25.1g We use cookies and similar technologies (“cookies”) to help give you the best experience on our site and to show you relevant advertising. 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. You should receive a text message shortly. 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 a good couple of lugs of oil in a large pan over medium heat, add the garlic and basil stalks. Lovely served with new potatoes and a green salad. A curry recipe ideal to serve with boiled rice, Tomato Fish is … Prepare the tomato and capers sauce. 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. Season. This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. To make the sauce, peel and finely slice the garlic cloves. Nestle the fish fillets into the tomato sauce. Add the oil, onions and garlic and cook for eight minutes, until the onion is soft. Carbohydrate 50g This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. ”, 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. salt, chile pepper, tomatoes, salt, worcestershire sauce, vegetable oil and 1 more. An authentic Bengali recipe, this dish is made using tomato, fish, yoghurt and melange of spices.
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