Recipes
Fish with tomato sauce
This single-serving fish dish is great accompanied by roasted new potatoes. To serve two, simply double the quantities.
This single-serving fish dish is great accompanied by roasted new potatoes. To serve two, simply double the quantities.
(1 votes)
Cook: 45 Mins
Serves: 1
Price: £3.65 per serving
Nutritional Information
Each 643g serving contains
Energy
2128kj
509kcal
2128kj
509kcal
26%
Fat
17g
17g
Med
24%
24%
Saturates
6.6g
6.6g
Med
33%
33%
Sugars
14g
14g
High
16%
16%
Salt
1.6g
1.6g
High
26%
26%
2
of your 5-a-dayof your reference intake.
Typical energy values per 100g:
331kj/79kcal
Typical energy values per 100g:
331kj/79kcal
Ingredients
Green beans
Broccoli
200g small new potatoes
10g unsalted butter
2 tsp olive oil
1 shallot (diced)
227g can Napolina Chopped Tomatoes
½ tsp dried herbs
1 tbsp tomato ketchup
2 pitted olives (sliced)
200g piece haddock or river cobbler fillet (from the fish counter)
Flat leaf parsley (optional)
Method
1
Pre-heat the oven to 220C/180C Fan/Gas 6. Cut the potatoes into even-sized chunks and put in a small roasting tin.
2
Pour 100ml boiling water over the potatoes. Add the butter. Cover tightly with foil and cook in the oven for 25 minutes. Remove the foil and cook, uncovered for another 15-20 minutes until the potatoes are tender and starting to brown.
3
Heat the oil in a pan and cook the shallot until soft. Add the chopped tomatoes, herbs and ketchup, and simmer, uncovered for 4-5 minutes, stirring often until some of the liquid has evaporated. Stir in the olives. Keep warm.
4
Put the haddock or river cobbler on a piece of foil and wrap to make a parcel. Put on a baking tray and cook in the oven for 10-15 minutes or until the fish flakes easily. Transfer to a plate and top with the warm tomato sauce.
5
Sprinkle the fish with black pepper and flat leaf parsley if using. Serve with the roasted potatoes and green beans or broccoli.