Spicy tomato-poached fish with olives

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Tomato-poached fish Easy Food

Serves 4


1 tbsp olive oil
2 shallots, finely chopped
3 garlic cloves, crushed
200ml fish stock
180ml dry white wine
2 tbsp capers
1 tsp dried chilli flakes
1 x 400g tin of Italian plum tomatoes
4 fillets of white fish, such as hake, haddock, coley or pollock
2 large handfuls of spinach
10 kalamata olives, pitted and chopped
To serve:
Crusty bread

  1. Heat the olive oil in a large nonstick pan set over a medium-high heat.
  2. Cook the shallots for 2-3 minutes, then add the garlic and cook for one minute. Add the stock, wine, capers, chilli flakes and tinned tomatoes. Bring to a boil, crushing the tomatoes against the side of the pan with a wooden spoon to break them up.
  3. Reduce the heat, and simmer for 2-3 minutes. Add fish and spinach, then cover and simmer for 5-6 minutes or until fish flakes easily when tested with a fork.
  4. Scatter with olives and serve with crusty bread for dipping.

Per serving: 261kcals, 7g fat (1.2g saturated), 8.8g carbs, 3.1g sugar, 34g protein, 2g fibre, 0.497g sodium