Fish with Mediterranean Vegetables

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Fish with Mediterranean Vegetables

Yields2 Servings

Nutrition Facts

Protein Serves 1

Servings 2


Amount Per Serving
% Daily Value *
Net Carbohydrate 6g2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 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 Black Olives
 12 tsp Fresh Oregano, chopped
 Lite Salt and Pepper to taste
 12 tbsp Apple Cider Vinegar
 Fennel Fronds and Fresh Basil to Garnish

1

Pre-heat oven to 200C.

2

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.

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.

CategoryCuisineCooking Method

Ingredients

 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 Black Olives
 12 tsp Fresh Oregano, chopped
 Lite Salt and Pepper to taste
 12 tbsp Apple Cider Vinegar
 Fennel Fronds and Fresh Basil to Garnish

Directions

1

Pre-heat oven to 200C.

2

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.

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.

Fish with Mediterranean Vegetables

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