Baked white fish with olives & a simple tomato sauce
The most important thing to remember with this recipe is to buy good-quality fish from your local fishmonger or supermarket. The recipe I've given you here can be used with all sorts of dishes – I've shown you how to tweak it to go with fish, but you can try using it with anything from pasta to grilled chicken. If you want to save some time, double the quantities and freeze half of the sauce (it will keep for a couple of months), or pop it in the fridge for up to a week.
Estimated Nutrition (whole recipe, rough)
Counts 11 of 13 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Capers | 1 tbsp (9g) drained | 2 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Whiting | not in our table | 0 |
| Pollock | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 cloves garlic
- 1 small bunch fresh basil
- olive oil
- 1 fresh red chilli
- 2x 400 g tinned plum tomatoes
- sea salt
- fresh ground black pepper
- red wine vinegar
- 4x 150 g white fish fillets, such as coley, whiting or pollock, from
- , ask your fishmonger, skin off and bones removed
- 1 handful black olives, stone in
- 1 tablespoon capers, drained