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  2. Diabetic Living

Fish with ratatouille

Great all year round.
  • 11 Apr 2022
Fish with ratatouille

Capers, olives and a hint of vinegar give this dish a lift.

Looking for more sensational fish recipes?

Prep time: 10 mins

Cook time: 20 mins

Serves 2 (as a main)

PER SERVE 1720kJ, protein 41g, total fat 10g (sat. fat 2g), carbs 33g, fibre 11g, sodium 473mg • Carb exchanges 2 • GI estimate low Gluten-free option.

Ingredients

2 tsp extra virgin olive oil

1 small brown onion, finely chopped

1 red capsicum, chopped

1 zucchini, chopped

2 baby (slender) eggplant, chopped

2 garlic cloves, crushed

1 tomato, chopped

1 tsp Massel Salt-Reduced Chicken Stock Powder

250ml (1 cup) boiling water

2 tsp drained capers

2 kalamata olives, pitted

1 Tbsp red wine vinegar

1 Tbsp chopped flat-leaf parsley

Freshly ground black pepper

2 Tbsp chopped flat-leaf parsley

2 x 150g boneless fish fillets

Zest of 1/2 lemon

2 small sourdough rolls or gluten free rolls, to serve

Extra sprigs parsley and lemon wedges, to serve

Method

1 Heat half the oil in a large non-stick frying pan over medium-high heat. Add the onion, capsicum, zucchini, eggplant and garlic. Cook, stirring often, for 3 minutes.

2 Add the tomato, combined stock powder and water, capers, olives and vinegar to the pan. Bring to a simmer. Reduce heat to medium and simmer, uncovered, for 10-15 minutes or until the vegetables soften and the mixture thickens. Remove pan from the heat and stir in the parsley. Season with pepper.

3 Meanwhile, heat the remaining oil in a medium non-stick frying pan over medium heat. Sprinkle the fish with the lemon zest and season with pepper. Add the fish to the pan and cook for 2 minutes each side, or until cooked through.

4 Divide the ratatouille between shallow serving bowls. Top with the fish and sprinkle with extra parsley and lemon wedges, if using. Serve with bread rolls.

[HEALTH TIP] Fish is an excellent source of iodine which is important for maintaining healthy thyroid functioning.

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