Fish with tomato, capers and mash

Author: Bronwen King - NZ registered nutritionist

Photographer: Melanie Jenkins

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Serves: 4

Time to make: 20 mins

Ingredients

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600g firm white fish such as gurnard, terahaki

¼ teaspoon chilli flakes

400g can diced tomatoes

1 tablespoon sugar

1 teaspoon crushed garlic

2 tablespoons balsamic vinegar

¼ cup capers (or caper berries), drained

1 tablespoon olive oil

Mash

3 large potatoes, chopped

skim milk, to mix

seasonings, to taste

Instructions

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1 Preheat oven to 170°C. Pat fish dry, sprinkle with chilli flakes and lay in one layer in an ovenproof dish.

2 Mix tomatoes, sugar, garlic, balsamic and capers together then spoon over fish. Drizzle with oil and bake for 10-15 minutes until fish is cooked. Serve with mashed potatoes and green beans.

Nutrition Info (per serve)

Calories 294 cal

Kilojoules 1230 kJ

Protein 35 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 25 g

Sugar 8 g

Dietary fibre 3 g

Sodium 560 mg

Calcium 100 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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