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Pan-roasted fish with cherry tomatoes & black olives
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Serves: 2
4 tbsp extra virgin olive oil
2 x 180-200g swordfish steaks or large, thick skin-on cod fillets
1 large clove garlic, roughly chopped
270g cherry vine tomatoes, halved
1 courgette, trimmed
3 jarred Fragata Pimiento Piquillo Peppers, drained and thinly sliced
250g pack ready-to-eat Puy lentils
6 pitted kalamata olives
½ x 25g pack parsley, roughly chopped
Lemon wedges, to serve
1. Preheat the oven to 200ºC, gas mark 6. Heat 1 tbsp olive oil in an ovenproof frying pan over a medium heat. Season the fish with salt, and when the oil is hot, carefully add the fish. Fry for 2 minutes, flip, then put the pan into the oven and roast for 8 minutes, until just cooked through.
2. Meanwhile, heat 2 tbsp olive oil in a clean pan over a medium heat. When hot, add the garlic and tomatoes and fry for 2 minutes. While they are cooking use a peeler to cut the courgette into ribbons. Add them to the pan and toss everything together.
3. Add the pimiento peppers, lentils and olives. Fry for about 3 minutes to ensure everything is hot. Turn off the heat and stir through the parsley and remaining 1 tbsp olive oil. Serve the fish topped with the vegetables and a wedge of lemon on the side.
Typical values per serving:
Energy |
3,427kJ 822kcals |
---|---|
Fat | 47g |
Saturated Fat | 8.6g |
Carbohydrate | 34g |
Sugars | 9.7g |
Protein | 57g |
Salt | 1.8g |
Fibre | 13g |
This recipe was first published in August 2020.
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