Make a splash and start the week afresh with pan-fried fish and gourmet tomatoes. From the Italian coastal region of Liguria, this healthy fish dish is simple and delicious.
Ingredients
- 85g (1/2 cup) green olives, pitted, finely chopped
- 2 French shallots, peeled, finely chopped
- 2 tablespoons chopped fresh continental parsley
- 1 tablespoon red wine vinegar
- 60ml (1/4 cup) extra virgin olive oil
- 500g Piccolini cocktail truss tomatoes (see note)
- 4 (about 800g) skinless white fish fillets
- 1 tablespoon lemon juice
- Steamed green round beans, to serve
Method
- Step 1Preheat oven to 200°C. Line a baking tray with baking paper. Combine the olive, shallot, parsley, vinegar and 2 tablespoons of the oil in a bowl. Season with pepper.
- Step 2Place tomatoes on lined tray. Drizzle over 2 teaspoons of the remaining oil. Season. Bake for 10 minutes or until just tender.
- Step 3Meanwhile, heat the remaining oil in a large, non-stick frying pan over medium-high heat. Season the fish. Cook for 3 minutes each side or until just cooked through. Remove from heat. Drizzle over lemon juice.
- Step 4Divide the fish, tomatoes and beans among plates. Top fish with the olive salsa.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1446 kj
Energy
22g
Fat Total
4g
Saturated Fat
3g
Fibre
33g
Protein
108mg
Cholesterol
468.95mg
Sodium
3g
Carbs (sugar)
4g
Carbs (total)
All nutrition values are per serve
Notes
If unavailable, use cherry tomatoes.
- Author: Katrina Woodman
- Image credit: Jeremy Simons
- Publication: Australian Good Taste
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