Italian Baked Fish with Olives and Tomatoes

11 55 416
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 6
Italian Baked Fish with Olives and Tomatoes
Health Highlights

Ingredients


4 cup Broad beans (fava beans), canned (drained, rinsed)
6 fillet (4oz) Atlantic Cod
3/4 cup Fish broth (stock)
2 clove(s) Garlic (finely sliced)
2 tbsp Olive Oil, Extra Virgin
1/2 cup whole Olives
1 tbsp Parsley, fresh (roughly chopped)
6 large Tomato (roughly chopped)
1 cup White wine
1 large Yellow onion (finely sliced)
6 potato Yukon Gold potato (chopped)

Instructions


1. Preheat the oven to 200°C. Heat olive oil in a large flameproof roasting tin over the hob and cook the onion for a few minutes until beginning to soften. Add the garlic and potatoes and mix well with the onions.

2. Stir in the tomatoes and, over a high heat, add the wine and bubble rapidly until reduced by half. Pour in the fish stock, add the olives and stir together. Roast in the oven for 20-25 minutes, or until the potatoes are tender and the tomatoes have softened.

3. Add the fish to the tin, nestling it among the potatoes and tomatoes. Spoon over some of the cooking juices and season lightly. Return to the oven and cook for a further 7-10 minutes, until the fish is just cooked through. Scatter with the parsley and serve immediately from the tin, with green beans.
 

Notes:

Prepare this dish up to the end of paragraph 2 of the instructions and place in the fridge until needed. This way, the flavours will intensify.

Then heat through in the oven for about 10 minutes before adding the fish.

Beans

are a great source of protein and fiber which helps to promote healthy digestion!

Fish

is a great source of protein and Omega 3 fatty acids!


Nutrition Facts

Per Portion

Calories 416
Calories from fat 67
Calories from saturated fat 10.2
Total Fat 7.5 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 3.9 g
Cholesterol 49 mg
Sodium 998 mg
Potassium 1812 mg
Total Carbohydrate 51 g
Dietary Fiber 10.5 g
Sugars 7.1 g
Protein 34 g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 0.9
Vegetables 5.0

Energy sources


Pygal7%395.7710383222893792.4442500539283344%451.93759094513496183.3860139511107316%339.3273881217631227.1192493757152433%316.4497607174391126.601698121801557%44%16%33%AlcoholCarbohydratesFatProtein
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