Before you comment please read our community guidelines. If you are looking for a delicious, healthy and quick dinner to feed your family, this tomato poached fish is perfect for you! Pat the fish fillets dry with kitchen paper and season all over. ”, 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. Carbohydrate 50g This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. 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. Taste and adjust the seasoning, if needed, then add a tiny swig of red wine vinegar to give it a little twang. You should receive a text message shortly. Sprinkle into the tray, along with the capers and most of the basil leaves over the fish. Heat a good couple of lugs of oil in a large pan over medium heat, add the garlic and basil stalks. 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. Season. Protein 25.1g 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 In a medium saucepan, heat extra virgin olive … Add the oil, onions and garlic and cook for eight minutes, until the onion is soft. Squash the olives, using the base of a jar or something heavy, and remove the stones. Pierce the chilli once with a knife so it doesn’t explode when frying, then add to the pan.

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