Monday, March 22, 2010

Fish with tomato and spinach sauce

Serves 4 : Easy : Quick
4 large or 8 small hake fillets

1 ±400gm tin chopped tomatoes
200gm frozen spinach
1 clove garlic, crushed
½ onion, finely chopped
±10 large basil leaves, chopped

400gm potatoes
1 large aubergine
1 sm butternut
4 large courgettes


Put the potatoes on to cook in lightly salted boiling water.
Once cooked, drain and keep warm.

Peel and cut the aubergine and butternut into large pieces.
Cut the courgettes into chunks.
Microwave or steam these vegetables – the aubergine and courgettes cook very quickly,
so watch you don’t overcook them.
Once all are tender, keep warm.

Meanwhile, spray a large pan with non-stick cooking spray.
Spray the fish fillets, too.
Cook the fish for about 3 – 4 minutes each side.
Remove from the pan and set on one side

Fry the onion and garlic gently until the onion begins to soften.
Add the tomatoes.
Simmer for about 10 mins.
Stir thru the spinach and basil.
Rest the fish back on top of the tomato mix.
Cover with a lid, and allow to simmer very gently to reheat the fish, while you:

Share the potatoes, aubergine, butternut and courgettes between the dinner plates.
Carefully remove the fish from the pan and place on the plates.
Spoon the sauce next to the fish and serve.

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