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