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Italian baked white fish

Full of Italian flavours with a little kick of chilli, this baked fish recipe is low in calories and fat.

Serves 4

Prep Time 10 min

Cooking Time 35 min

Ingredients

  • 1tbsp olive oil
  • 1 onion, diced
  • 3 garlic cloves, thinly sliced
  • 1 long red chilli, sliced
  • ½ bunch fresh basil, stems finely sliced, leaves picked to garnish
  • 1tsp fennel seeds (optional)
  • 125ml dry white wine
  • 400g tin chopped tomatoes
  • 16 kalamata olives, halved and pitted
  • 4 x 170g thick white fish fillets, such as halibut, turbot or monkfish

Method

  1. Heat the oven to 190°C/fan 170°C/gas 5. Heat the oil in a medium heavy-based saucepan on the hob over a medium-high heat. Add the onion, garlic, chilli, basil stems and fennel seeds (if using). Stir for 3–4 min until the onion turns translucent. Add the wine and boil for 3–4 min until reduced. Add the tomatoes and cook for 8–10 min until the mixture thickens. Stir in half the olives.
  2. Spoon the tomato mixture into a baking dish large enough to arrange the fish fillets in one layer. Gently press the fillets into the tomato mixture to immerse slightly. Cover the dish with a lid or loosely with a sheet of foil, then bake for 15–20 min until the fish flakes easily when tested with a fork.
  3. To serve, divide the fish and tomato sauce among 4 serving dishes or plates, top with the remaining olives and garnish with the basil leaves.

Nutrition per serving

Read more on how we calculate nutrition.
271kcal 38.4g 7.5g 1.1g 2.2g 6.4g 0.7g 90mg 7.5g 2mg

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