Easy Fish Provençale with Herbed Tomatoes
- 300g Brussels sprouts, trimmed, halved
- 1/3 cup olive oil
- Salt and pepper
- 4 x 150g firm white fish fillets (e.g. monkfish)
- 2 courgettes, thinly sliced lengthways
- 250g punnet cherry tomatoes
- 1 Tbsp parsley, coarsely chopped
- 1 Tbsp tarragon, coarsely chopped
- 1 Tbsp dill, coarsely chopped
How to Chop an Onion
1. In a large saucepan, boil brussels sprouts on high for 2-3 minutes until just tender. Drain.
2. In a large frying pan, heat 1 tablespoon of oil over a high heat. Season fish fillets and cook for 3 minutes each side or until browned and cooked through. Remove from pan. Keep warm.
3. Wipe the pan clean and heat 2 tablespoons of oil on medium. Cook courgettes and sprouts, turning, for 3 minutes or until lightly browned. Season with salt and pepper.
4. In a medium-sized frying pan, heat remaining oil on medium. Add tomatoes and cook, covered, for 8 minutes, stirring occasionally until tomatoes start to break down. Remove from heat. Add half the herbs and season.
5. Serve fish with tomatoes, veges and sprinkled with remaining herbs.
Tip: Always store tomatoes at room temperature. Storing them in the fridge affects their flavour.
• Energy 1428Kj • Protein 24g • Total Fat 23g • Saturated Fat 4g • Carbohydrates 8g • Sugars 7g • Sodium 624mg
Dietary information supplied by the New Zealand Nutrition Foundation.