Mediterranean Fish with Olives - Low Cost Diet Plan

Mediterranean Baked Fish with Tomatoes and Olives

A taste of the Med! Super simple ot make and full of goodness!

  • Recipe makes: 2 servings
  • Prep time:
    5 mins
  • Cook time: 20 mins
  • Calories: 397
    per serving

Ingredients

  • 2 x 150g White Fish Fillets (Fresh or Frozen)
  • 1 Can Chopped Tomatoes
  • 1 Sm Onion
  • 20 Pitted Black Olives
  • 20 Pumps Olive Oil Spray
  • 2 Cloves Garlic
  • 80g Dry Brown Rice
  • 1 Lemon
  • 1 Bunch Fresh Parsley
  • 1 Pinch Salt
  • 1 Pinch Black Pepper

Method

  1. Turn the oven on to 180C. Put a pan of water on to boil for the rice.
  2. Dice the onion, crush the garlic, slice the olives, chop the parsley.
  3. In a medium/large oven proof pan heat the olive oil. Add the onion and garlic and sauté until starting to soften. Add the chopped tomatoes and the olives to the pan. Season with salt and black pepper and bring to a simmer.
  4. Cook the rice as per the pack instructions.
  5. Add the fish fillets to the pan, pushing down into the sauce slightly. Bake in the oven for 15 minutes.
  6. Serve with the fluffed rice, sprinkle with the parsley. Serve a lemon wedge for each person.


Tip: You can save a bit of prep by using a microwave rice pouch.

Nutrition information per serving
Calories (kcal)397
Carbohydrate (g)43.4
Fat (g)9.2
Protein (g)34.4
Fibre (g)5.9
Alcohol (g)0.0
Fruit & Veg4.3

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