Roasted fish with warm capsicum and olive salad
This tasty fish meal for one has everything, including all of your 5-a-day!
Serves: 1
Time to make: 35 mins
Ingredients
- 3-4 small new potatoes, halved
- 1 red or yellow capsicum, thinly sliced
- spray oil
- black pepper
- 1 small bunch fresh thyme, stalks removed, roughly chopped
- 1 cup cherry tomatoes
- 1 fillet firm fish such as ling or monkfish (about 150g)
- 2 tablespoons roughly chopped green or black olives
- 1 tablespoon olive oil
- 1 tablespoon red wine vinegar
- chopped fresh parsley (optional)
Instructions
1 Preheat oven to 180ºc. line a baking tray with baking paper. Place potatoes and capsicum on tray and spray with oil. Season with black pepper and scatter over half of the thyme. Bake for 10 minutes.
2 Add tomatoes to tray and spread evenly. Place in oven for another 5 minutes.
3 After 15 minutes, spray fish with a little oil and season with black pepper and remaining thyme leaves. Add to tray, scatter over olives and bake for 10-15 minutes more, until fish is just cooked through.
4 In a small bowl, combine olive oil, vinegar and a little chopped parsley to make a dressing. Season with black pepper and a pinch of salt.
5 Drizzle dressing over fish and vegetables and serve, garnished with thyme and parsley.
Variations
Make it gluten free: Check vinegar is gluten free.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 573cal
-
Kilojoules 2400kJ
-
Protein 36g
-
Total fat 33g
-
–Saturated fat 5g
-
Carbohydrates 30g
-
–Sugars 15g
-
Dietary fibre 8g
-
Sodium 240mg
-
Calcium 120mg
-
Iron 6mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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One comment on Roasted fish with warm capsicum and olive salad
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This dish is so tasty – the combination of fish and olives is yum!