| CATEGORY |
CUISINE |
TAG |
YIELD |
| Seafood |
|
4qr |
1 |
servings |
INGREDIENTS
| 1 |
tb |
Olive oil |
| 1 |
|
Onion; finely chopped |
| 1 |
|
Clove garlic; crushed |
| 1 |
|
800 g. can diced tomatoes |
| 2 |
ts |
Fresh marjoram; finely chopped |
| 1 |
tb |
Parsley; finely chopped |
| 1 |
tb |
Tiny capers; rinsed |
|
|
Salt and freshly ground black pepper |
| 4 |
|
200 g. boneless white fish fillets |
| 1 |
|
Lime or lemon |
INSTRUCTIONS
SAUCE
1. To make the sauce, heat the oil in a pan. Saute the onion and garlic
until onion is transparent. Add tomatoes and cook for 10 minutes to allow
the juices to reduce. Add herbs, capers and season to taste.
2. To pan fry the fish, heat a tablespoon of olive oil in another pan and
cook fish, skin side first, until it flakes. Serve with sauce spooned over.
3. To steam the fish, place fish fillets on top of sauce in pan, cover with
lid or foil and cook on medium heat for 8-10 minutes, or until fish flakes
easily.
4. To bake the fish, make sauce in an overproof dish. Place fish fillets on
top of sauce, cover dish with lid or foil and cook in 180deg.C. oven for
12-15 minutes or until fish flakes easily.
5. To serve, the fish can be served on a bed of steamed rice or with mashed
potatoes.
Note: 1 finely chopped fresh chilli or 1/4-1/2 teaspoon ground chilli can
be added to the sauce. Pan-fried tuna steaks can be used in place of white
fish.
Recipe adapted from Good Taste, January, 1997.
Converted by MC_Buster.
Per serving: 208 Calories (kcal); 14g Total Fat; (58% calories from fat);
3g Protein; 20g Carbohydrate; 0mg Cholesterol; 23mg Sodium Food Exchanges:
0 Grain(Starch); 0 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2
1/2 Fat; 0 Other Carbohydrates
Converted by MM_Buster v2.0n.
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