Fish with Mediterranean Vegetables
Calories 0 kcal
Protein Serves 1.00
Carbohydrate 6 grams
Cholesterol 0 milligrams
Fat 0 grams
Fiber 0 grams
Protein 0 grams
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Ingredients
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1.50
tsp Apple Cider Vinegar
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3
leaves Basil (fresh)
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40
g Black Olives
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80
g Eggplant (chopped)
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100
g Fennel (sliced about 1/2 cm thick, remove outer leaves)
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3
fronds Fennel
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2
clove Garlic (peeled and left whole)
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80
g Green Capsicum (chopped)
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1
tsp Olive Oil
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1
tsp Oregano (fresh, chopped)
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2
g Salt and Pepper (to season)
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120
g Tomato (chopped)
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120
g White fish fillets (boneless)
Instructions
- 1. Pre-heat oven to 200C.
- 2. Heat some oil in a casserole dish over medium heat. Add sliced fennel, eggplant and capsicum and sauté until it starts to brown and soften. This should take 5-7 minutes. DO NOT over crowd the pan as they will stew in their own juices rather than be nicely sautéed.
- 3. Add extra oil to the pan if necessary and then add garlic, saute 2-3 minutes, until fragrant.
- 4. Add tomatoes, olives, oregano, salt and pepper to taste. Simmer covered until the garlic is softened. Then add all the cooked vegetables and vinegar and heat through.
- 5. The fish can be cooked in the pan on low heat if you like, otherwise cook in the oven.
- 6. Season fish fillets with salt and pepper and lay them on top of the vegetables. Drizzle them with some olive oil and sprinkle over some fennel fronds and fresh basil.
- 7. Cover the casserole dish and cook in the oven for about 20 minutes, until fish is cooked through.
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