Preparation time is 20minutes
Cook time is 25minutes
Total time is 45minutes
Serve is for 4 people
Difficulty level: 3 out of 4
14 Ingredients
Number of servings
4
- 3tablespoons olive oil
- 1 onion, finely sliced
- 1 red capsicum, halved, deseeded, and finely sliced
- 1 yellow capsicum, halved, deseeded, and finely sliced
- 2 cloves garlic, finely sliced
- 16 cherry tomatoes, about 100g in total, halved
- 2tablespoons flat-leaf parsley, finely chopped
- 10 black olives, pitted and roughly chopped
- 1tablespoons capers, drained
- 2tablespoons lemon juice
- 2/3 cup fish stock
- 1 pinch salt
- 1 pinch freshly ground black pepper
- 4 fillet skinless and boneless white fish fillets
Nutrition per serving
1180kJ / 282Cal
1180 Kilojoules or 282 Calories
14% of daily energy intake*
Protein
17.2grams
Fat
18.0grams
Carbs
12.8grams
Sugars
8.7grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
This tasty topping is packed full of Mediterranean flavours, and can transform even the mildest of white fish.
Method
Step 1 of 4
Preheat the oven to 200°C. Heat the oil in a large frying pan over a medium heat. Add the onion and peppers and cook for 10 minutes, stirring occasionally, until the vegetables soften but do not brown. Add the garlic and cook for 1-2 minutes.
Step 2 of 4
Take the frying pan off the heat and mix in the tomatoes, parsley, black olives, capers, lemon juice, and stock. Season well with black pepper and a little salt as the capers and olives will be salty.
Step 3 of 4
Place the fish fillets in an ovenproof dish that fits them snugly and season well on both sides. Heap a quarter of the vegetable mixture over each fish fillet, pouring any excess around the dish.
Step 4 of 4
Cook the fish for 20-25 minutes until it is cooked through and the fish flakes easily when gently pushed with the side of a fork.
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