Wednesday, February 24, 2010

Recipe : Week 9 : Day 3

Fish continental
Serves 4 : Easy : Quick
4 x 150gm white fish fillets
1 x ±400gm tin chopped tomato and onion mix
½ a large red bell pepper, sliced
2 small fennel bulbs, thinly sliced
1 small mild red chilli pepper, chopped
2 tsp dried thyme
1 Tblsp capers, rinsed and chopped
1 Tblsp chopped parsley
10 black olives, pitted and sliced
600gm new potatoes, scrubbed, and halved
240gm green beans
Pre-heat oven to 180ºC.
Spray an oven proof dish with non-stick cooking spray.
Lay the fish fillets in the dish, in a single layer.
Pour over the tomato and onion mix.
Scatter over the red pepper and fennel slices, the chopped chilli and capers.
Sprinkle with parsley and dried thyme.
Arrange the olive slices across the top.
Cover loosely with foil.
Bake for 15 mins, then remove foil and bake for a further 10 mins.
Meanwhile, cook the new potatoes in the usual way.
Steam the beans above the potatoes.

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