Fish with Mediterranean Vegetables

Fish with Mediterranean Vegetables

Course: Low Carb, Mains
Cuisine: Fish
Servings: 2
Carbohydrates: 6g
Protein Serves: 1


  • 120 g White Fish Fillet Boneless
  • 1 tsp Olive Oil
  • 100 g Fennel Bulbs Sliced about 1/2 cm thick (remove outer leaves)
  • 80 g Green Capsicum Chopped
  • 80 g Eggplant Chopped
  • 2 Garlic Cloves Peeled and left whole
  • 120 g Chopped Tomatoes
  • 40 g Olives, black
  • 1-2 tsp Fresh Oregano Chopped
  • Salt and Pepper to taste
  • 1-2 tbsp Apple Cider Vinegar
  • Fennel Fronds and Fresh Basil to Garnish


  • Pre-heat oven to 200C.
  • Heat some oil in a casserole dish over medium heat. Add sliced fennel, eggplant and capsicum and saute 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 sauteed.
  • Add extra oil to the pan if necessary and then add garlic, saute 2-3 minutes, until fragrant.
  • 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.
  • The fish can be cooked in the pan on low heat if you like, otherwise cook in the oven.
  • 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.
  • Cover the casserole dish and cook in the oven for about 20 minutes, until fish is cooked through.


Carbohydrates: 6g | Protein Serves: 1
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