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Ингредиенты
- olive oil
- 4 x 180 gm fish fillets, eg. blue eye, groper
- plain flour
- sea salt & freshly ground pepper
- ½ red onion, finely chopped
- 1 large garlic clove, crushed
- 1 punnet cherry tomatoes, quartered
- 2 tbsp capers, rinsed & drained
- 8-10 pitted black olives, quartered
- 3 tbsp chopped fresh parsley
- 3 anchovies, chopped
- a good splash of red wine vinegar
Инструкции
- Heat a thin layer of oil in a heavy-bottomed pan and gently cook lightly floured and seasoned fish until almost ready. Remove.
- Then add the red onion and garlic to the pan and gently sauté until tender.
- Turn off the heat and add the tomatoes, capers, olives, 2 tbsp chopped parsley and the anchovies. Toss and add a little more oil with the red wine vinegar and ground pepper. Stir well to combine.
- To serve, mound the tomato mixture on individual plates and top with the fish and a sprinkling of parsley.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 233g | |
| Recipe makes 4 servings | |
| Calories 455 | |
| Calories from Fat 313 | 69% |
| Total Fat 34.79g | 43% |
| Saturated Fat 5.07g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 115mg | 38% |
| Sodium 282mg | 12% |
| Potassium 648mg | 19% |
| Total Carbs 1.77g | 0% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.83g | 1% |
| Protein 32.77g | 52% |
