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Fish peperonata

Servings: 2
Calories: 337kcal

Ingredients

  • 4 tsp Extra virgin olive oil 0.6oz
  • ½ medium Red bell pepper, raw, sliced 2.1oz
  • ½ cup White onion, chopped 2.8oz
  • 2 tsp Garlic, minced 0.2oz
  • 1 can Tomatoes 6.7oz
  • 10 Black olives 1.3oz
  • 2 dashes Black pepper 2 dash(es)
  • 9 oz Whitefish, raw 1 svg is a 4½ oz fillet
  • 2 cup Broccoli florets 5oz
  • ½ cup Basil, fresh, chopped 0.7oz

Instructions

  • Heat the oil in a deep saucepan over medium heat. Add the red bell pepper and cook for 5 minutes, or until the pepper starts to soften. Add the onion and garlic and cook for a further 5 minutes. Stir in the tomatoes and olives and season with pepper.
  • Season the fish with pepper. Nestle the fish into the pan and cover with the sauce. Cover the pan, reduce heat to medium-low, cook for about 10 minutes, until the fish flakes with a fork.
  • Whilst the fish is cooking, steam the broccoli for 3 to 4 minutes or until tender crisp.
  • Transfer the fish to two serving plates. Add the basil to the peperonata sauce, stir and then spoon over the fish. Serve with steamed broccoli.

Notes

Nutrition Facts
Calories 337
Total Fat 19.2 g
- Saturated Fat 2.8 g
Cholesterol 77 mg
Sodium 337 mg
Total Carbohydrate 15 g
- Dietary Fiber 4 g
- Total Sugars 5.4 g
-- Added Sugars 0 g
Protein 28.6 g