A simple combination of white fish, olives, tomatoes and peppers makes this a wonderful speedy one pot dish for busy weekdays.

One Pot Fish with Olives and Tomatoes

Overview 

 

Serves 4

 

Preparation time: 10 minutes

Cooking time: 20 minutes

 

What’s Good About It?

A flavour packed dish with just a handful of ingredients. High in protein and rich in antioxidants this is a fabulous low carb healthy weekday meal.

 

 

  1. Heat the olive oil in a casserole dish or saute pan and fry the onion and garlic for 3-4 minutes over a low heat to soften.
  2. Add the red pepper and stir to coat in the oil.
  3. Tip in the olives and tomatoes and season with salt and pepper. Simmer for 5 minutes.
  4. Add the fish fillets pressing them into the sauce. Cover and simmer for 8 minutes until cooked.
  5. Garnish with Basil leaves to serve.

 

Nutrition per serving: 161kcal, Fat 5.1g, Carbohydrates 7.8g, Protein 19.5g

Did You Know?

You could substitute the cod for other firm white fish such as coley or haddock.

 

 

Serves 4

1tbsp olive oil

1 onion, roughly chopped

1 garlic chopped

1 red pepper, sliced

1 x 400g can chopped tomatoes

75g pitted sliced green olives

Sea salt and black pepper

4 thick cod fillets (fresh or frozen)

 

Basil leaves to garnish