Fish fillet on braised vegetables_1440x770.jpg

Fish fillet on braised vegetables

Ingredients for 2 people:

  • 300 g fish fillet
  • 1 courgette
  • 1 yellow and 1 red bell pepper
  • 4 spring onions
  • 1 garlic clove
  • 2 tomatoes
  • 1 tbsp. tomato puree
  • 200 ml tomato juice
  • 6 green olives
  • 6 capers
  • 1 tbsp. oil
  • Dried tarragon
  • Salt, pepper

Preparation

Step 1

Quarter and wash the peppers and courgette, and cut into pieces or slices. Peel and finely chop the garlic clove.

Step 2

Wash the fish, pat dry and cut in half. Heat the oil in a non-stick pan, fry the fish on both sides and remove from the pan.

Step 3

Fry the vegetables and garlic.

Step 4

Wash and dice the tomatoes, and add to the vegetables. Stir in the tomato purée and deglaze with tomato juice. Season with salt, pepper and tarragon, and bring to the boil.

Step 5

Add the olives and capers. Lay the pan-fried fish on the vegetables and braise for about 5 minutes in the covered pan at a moderate heat.

Serve the vegetables and fish on a pre-heated plate.

Enjoy your meal!

Nutritional values per serving:

Energy: approx. 1210 kJ, 290 kcal

Protein: 35 g 

Fat: 8 g

Carbohydrate: 20 g

93
62,64,67
 

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