Grab a few ingredients for this victorious baked fish dish – ready in around half an hour!
Ingredients
- 2 teaspoons fennel seeds
- 1 teaspoon sweet paprika
- 1/2 teaspoon dried chilli flakes
- 4 fish cutlets, such as blue-eye trevalla, salmon or ocean trout
- 2 1/2 tablespoons olive oil, plus extra, to drizzle
- 1 lemon
- 3 cloves garlic
- 400g can cherry tomatoes or diced tomatoes
- 400g can butter beans
- 55g (1/3 cup) pitted kalamata olives
- 300g frozen broad beans
- Crusty bread, to serve
Method
- Step 1Preheat oven to 220C. Finely chop fennel seeds and combine with paprika and chilli. Rub fish with 1 tablespoon oil, then dust in spice mixture. Halve lemon, then thinly slice. Peel, then thinly slice garlic.
- Step 2Heat remaining 1 1/2 tablespoons oil in a large, ovenproof frying pan over medium heat. Add fish and cook for 1 1/2 minutes each side or until browned but not quite cooked through. Transfer to a plate. Add garlic to pan and cook, stirring, for 1 minute or until fragrant. Add lemon and cook, turning, for 1 minute or until it starts to caramelise. Add tomatoes. Drain and rinse butter beans, then add to pan with olives. Bring to a simmer, place fish on top, transfer pan to oven and bake for 5 minutes.
- Step 3Meanwhile, pour boiling water over broad beans and stand for 1 minute. Drain, then squeeze beans from skins. Remove pan from oven, gently stir in beans, then bake for a further 5 minutes or until fish is just cooked.
- Step 4Divide among plates and drizzle with a little extra oil. Serve with bread.
- High fibre
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1371 kj
Energy
15g
Fat Total
2g
Saturated Fat
10g
Fibre
34g
Protein
71mg
Cholesterol
335.35mg
Sodium
6g
Carbs (sugar)
10g
Carbs (total)
All nutrition values are per serve
- Author: Sophia Young
- Image credit: Ben Dearnley
- Publication: MasterChef
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