Italian Baked Fish with Olives and Tomatoes

Italian Baked Fish with Olives and Tomatoes

Health Rating
Prep Cook Ready in Servings
15 min 40 min 55 min 6
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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
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


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.

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.

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.

Note:
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.

Nutrition Facts

Per Portion

Calories 446  
Calories from fat 64  
Calories from saturated fat 9.6  
Total Fat 7.1  g
Saturated Fat 1.1  g
Trans Fat 0.0  g
Polyunsaturated Fat 1.3  g
Monounsaturated Fat 4.1  g
Cholesterol 49  mg
Sodium 1057  mg
Potassium 1909  mg
Total Carbohydrate 53  g
Dietary Fiber 11.2  g
Sugars 7.2  g
Protein 35  g

Dietary servings

Per Portion


Meat 1.3
Meat Alternative 1.0
Vegetables 5.1

Energy sources


Pygal 7% 395.559646489 92.3986232834 48% 449.876549233 190.106381009 14% 331.145593322 220.913410271 31% 318.068693952 124.041779442 7% 48% 14% 31% Alcohol Carbohydrates Fat Protein
Recipe from: Waitrose
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