Fish with tomato sauce

Fish with tomato sauce

This single-serving fish dish is great accompanied by roasted new potatoes. To serve two, simply double the quantities.

By , 21 September 2015
Fish with tomato sauce
  • Ready in: 45 mins
  • Serves: 1
  • Price: £3.65 per serving
Nutritional Info
Each 643g serving contains
  • Fat 17
    24%
  • Sat Fat 6.6
    33%
  • Sugar 14
    16%
  • Salt 1.6
    26%
  • Cals 509
    26%
2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 331kJ/79kcal.
Ingredients
  • 200g small new potatoes
  • 10g unsalted butter
  • 2 tsp olive oil
  • 1 shallot, diced
  • 227g can Napolina Chopped Tomatoes
  • ½ tsp dried herbs
  • 1 tbsp tomato ketchup
  • 2 pitted olives, sliced
  • 200g piece haddock or river cobbler fillet (from the fish counter)
  • Flat leaf parsley (optional) and green beans and broccoli to serve
Method
  • Pre-heat the oven to 220C/180C Fan/Gas 6. Cut the potatoes into even-sized chunks and put in a small roasting tin.

  • Pour 100ml boiling water over the potatoes. Add the butter. Cover tightly with foil and cook in the oven for 25 minutes. Remove the foil and cook, uncovered for another 15-20 minutes until the potatoes are tender and starting to brown.

  • Heat the oil in a pan and cook the shallot until soft. Add the chopped tomatoes, herbs and ketchup, and simmer, uncovered for 4-5 minutes, stirring often until some of the liquid has evaporated. Stir in the olives. Keep warm.

  • Put the haddock or river cobbler on a piece of foil and wrap to make a parcel. Put on a baking tray and cook in the oven for 10-15 minutes or until the fish flakes easily. Transfer to a plate and top with the warm tomato sauce.

  • Sprinkle the fish with black pepper and flat leaf parsley if using. Serve with the roasted potatoes and green beans or broccoli.