Mediterranean Fish Bake With Crushed Potatoes - 385 Calories (serves 1)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: simple food
Cuisine: Mediterranean
Serves: 1
Ingredients
  • 150g of white fish fillet skinned, e.g cod or haddock
  • ½ medium onion, finely sliced
  • 150g courgettes, finely chopped
  • 1 sundried tomatoe, drained and sliced
  • 80g of cherry tomatoes
  • 80g of frozen peas or petit pois
  • 80g new potatoes
  • 1 tsp of olive oil
Instructions
  1. Preheat your oven to 190c, gas mark 5
  2. Place the fish in a small ovenproof dish and cover with onion, courgettes
  3. Top with sundried tomatoe and cherry tomatoes
  4. Place the lid on the dish or cover with foil
  5. Bake in oven for 20 minutes
  6. Uncover and then return back in the oven for a further 5 minutes
  7. Meanwhile boil the potatoes and peas until they are tender
  8. Drain the potatoes, transfer to a plate and gently crush with a potatoe masher
  9. Pour over the olive oil
  10. Serve with the baked fish and peas
Notes
GI - LOW - NOT SUITABLE FOR FREEZING
Nutrition Information
Serving size: 1 Calories: 385 Fat: 9.8g Sodium: 0.3g Fiber: 9.0g
Recipe by at http://mydietjourney.co.uk/recipes/mediterranean-fish-bake-with-crushed-potatoes-385-calories/