Fish Provençal

Provence is well known for its olives and other Mediterranean foods and here these Provençal flavours are combined to create a delicious fish dish which is superbly easy to make. Make the most of any special offers on white fish – most types will be suitable. Preparation time 5 minutes Cooking time 20 minutes Calories per portion 234 Kcal Fat per portion 8g of which saturated 1g Serves 2 Suitable for freezing Olive oil spray a few bursts Onion 1 large, peeled and chopped Garlic 2 cloves, peeled and crushed Chopped tomatoes 400g can, drained Olives 50g (2oz), pitted Thyme 2 tbsp Cod, coley or haddock steaks 2 x 150g (5oz) 1 Preheat the grill to medium. Spray a large frying pan with oil and gently fry the onion for around 5 minutes, until soft. Add the garlic, tomatoes, olives and thyme and bring to the boil. Season to taste and simmer for 10 minutes. 2 Meanwhile, grill the fish for 4 minutes on each side. Then place the fish in the frying pan and coat with the sauce. Serve immediately on individual plates with new potatoes and a rocket salad. Cook’s tip For really succulent fish, instead of grilling, poach in a pan of gently simmering water for around 5 minutes, turning halfway through if it is not entirely submerged. Recipe taken from Hearty & Healthy Dairy Cookbook. Provence is well known for its olives and other Mediterranean foods and here these Provençal flavours are combined to create a delicious fish dish which is superbly easy to make.

Fish Provencal

Make the most of any special offers on white fish – most types will be suitable.

Preparation time 5 minutes

Cooking time 20 minutes

Calories per portion 234 Kcal

Fat per portion 8g

of which saturated 1g

Serves 2

Suitable for freezing

Olive oil spray a few bursts

Onion 1 large, peeled and chopped

Garlic 2 cloves, peeled and crushed

Chopped tomatoes 400g can, drained

Olives 50g (2oz), pitted

Thyme 2 tbsp

Cod, coley or haddock steaks 2 x 150g (5oz)

1 Preheat the grill to medium. Spray a large frying pan with oil and gently fry the onion for around 5 minutes, until soft. Add the garlic, tomatoes, olives and thyme and bring to the boil. Season to taste and simmer for 10 minutes.

2 Meanwhile, grill the fish for 4 minutes on each side. Then place the fish in the frying pan and coat with the sauce. Serve immediately on individual plates with new potatoes and a rocket salad.

Cook’s tip

For really succulent fish, instead of grilling, poach in a pan of gently simmering water for around 5 minutes, turning halfway through if it is not entirely submerged.

Recipe taken from Hearty & Healthy Dairy Cookbook.