Steamed Fish with Tomato and Pepper Sauce
Per serving: 434 kcals, 28 g protein, 29.5 g carbs
Serves two
Ingredients
For the fish
One tbsp green or black olives
70g green beans, trimmed
Two 120g thick, skinless white fish fillets (cod or haddock)
One tbsp olive oil
For the Tomato and Pepper Sauce
Two medium, red onions, peeled and finely chopped
Two garlic cloves, peeled and finely chopped
Two tbsp olive oil
Three peppers, any colour, deseeded and cut into 2cm pieces
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One 400g can chopped tomatoes
Two tsp paprika
Two lemon wedges to serve (optional)
Method
Preheat the oven to 200c/ fan 180c/gas six.
Cut out two large rectangles of non-stick baking paper and place half the tomato and pepper sauce in the centre of each. Top with the olives, green beans and fish, then drizzle over the olive oil
Season with salt and freshly ground black pepper.
Fold the baking paper over and carefully seal all the edges to make parcels. Place on a baking sheet and bake in the oven for 25 minutes.
Serve with a wedge of lemon, if using.
For the sauce, place a frying pan over a medium heat and saute the onions and garlic in the oil for three to four minutes, or until softened.
Add the peppers, tomatoes, paprika, chilli flakes, if using, and 10ml water and stir to combine.
Cover with a lid and simmer for 15 minutes, stirring half-way through. Season with salt and freshly ground black pepper.
Dr Mosley added: “If it’s a non-fast day, increase or double the portion size and/or roast small cubes of butternut squash alongside the fish and serve with two to three tablespoons of cooked green lentils.”
Source: Daily Express | Diet
