Baked white fish with olives & a simple tomato sauce

Baked White Fish with Olives and Tomato Sauce

Serves 4

  • 3 cloves garlic

  • 1 small bunch fresh basil

  • olive oil

  • 1 fresh red chilli

  • 2x 400 g tinned plum tomatoes

  • sea salt

  • fresh ground black pepper

  • red wine vinegar

  • 4x 150 g white fish fillets, such as coley, whiting or pollock, from sustainable sources, ask your fishmonger, skin off and bones removed

  • 1 handful black olives, stone in

  • 1 tablespoon capers, drained

To make your sauce:



Peel and finely slice the garlic cloves. Pick the basil leaves and put aside, finely slice the stalks.



Add a good couple of lugs of olive oil to a large pan on medium heat. Add the garlic and basil stalks. Pierce the chilli once with a knife so it doesn't explode when frying, and add to the pan. Fry gently until the garlic is soft but not coloured, stirring occasionally.



Add the tins of tomato and season lightly with the salt and pepper. Gently simmer on low heat for 30 minutes. Remove the chilli. Break and mush the tomatoes with a wooden spoon. Season the sauce really carefully with more salt and pepper, if needed, and add a tiny swig of red wine vinegar to give it a little twang.



To prepare and cook your fish:



Preheat the oven to 220°C/425°F/gas 7.



Pour your tomato sauce into a roasting tray (about 20cm x 30cm). Season the fish fillets on both sides with a little salt and pepper, then place on top of the sauce. Squash the olives, using the base of a jar or something heavy, and remove the stones. Sprinkle the olives and capers over the fish. Scatter the reserved basil leaves over the fish.



Cook in the oven for around 15 minutes or until the fish is cooked through (check by cutting into the thickest part of one or two of the fillets; they should be pearly white and not transparent). Lovely served with new potatoes and a green salad.

Nutritional Information

Baked white fish with olives & a simple tomato sauce

A simple tray-bake supper

More Fish recipes ->
0 foodies cooked this
This delicate white baked fish in a gorgeous Italian-style sauce is really simple and mega tasty
Serves 4
1h 05m
Super easy
Method

The most important thing to remember with this recipe is to buy good-quality fish from your local fishmonger or supermarket. The recipe I've given you here can be used with all sorts of dishes – I've shown you how to tweak it to go with fish, but you can try using it with anything from pasta to grilled chicken. If you want to save some time, double the quantities and freeze half of the sauce (it will keep for a couple of months), or pop it in the fridge for up to a week.

To make your sauce:

Peel and finely slice the garlic cloves. Pick the basil leaves and put aside, finely slice the stalks.

Add a good couple of lugs of olive oil to a large pan on medium heat. Add the garlic and basil stalks. Pierce the chilli once with a knife so it doesn't explode when frying, and add to the pan. Fry gently until the garlic is soft but not coloured, stirring occasionally.

Add the tins of tomato and season lightly with the salt and pepper. Gently simmer on low heat for 30 minutes. Remove the chilli. Break and mush the tomatoes with a wooden spoon. Season the sauce really carefully with more salt and pepper, if needed, and add a tiny swig of red wine vinegar to give it a little twang.

To prepare and cook your fish:

Preheat the oven to 220°C/425°F/gas 7.

Pour your tomato sauce into a roasting tray (about 20cm x 30cm). Season the fish fillets on both sides with a little salt and pepper, then place on top of the sauce. Squash the olives, using the base of a jar or something heavy, and remove the stones. Sprinkle the olives and capers over the fish. Scatter the reserved basil leaves over the fish.

Cook in the oven for around 15 minutes or until the fish is cooked through (check by cutting into the thickest part of one or two of the fillets; they should be pearly white and not transparent). Lovely served with new potatoes and a green salad.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 268
    13%
  • Carbs 7.1g
    3%
  • Sugar 5.7g 6%
  • Fat 12.6g 18%
  • Saturates 1.7g 9%
  • Protein 30.1g 67%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 3 cloves garlic

  • 1 small bunch fresh basil

  • olive oil

  • 1 fresh red chilli

  • 2x 400 g tinned plum tomatoes

  • sea salt

  • fresh ground black pepper

  • red wine vinegar

  • 4x 150 g white fish fillets, such as coley, whiting or pollock, from sustainable sources, ask your fishmonger, skin off and bones removed

  • 1 handful black olives, stone in

  • 1 tablespoon capers, drained