Michael van Straten
Michael van Straten
australiaphen375.com

Baked Fish Provencale

Such a healthy dish which can be made from any thick white fish like hake, cod or haddock, with loads of onions and garlic and no saturated fat.

It’s not only a heart protector and a brain booster, but perfect for anyone suffering with high cholesterol, high blood pressure or any form of heart disease.

750g/ 1.5lbs skinned thick fillets of fish
2 tbsp dry white wine
Juice of a lemon
1 tbsp olive oil
1 finely chopped onion
4 cloves garlic, finely chopped
1 x 425g/14 oz can chopped tomatoes
12 pitted black olives (well rinsed)
1 tsp capers (well rinsed)
2 bay leaves
half a teaspoon herbes de provence
1 tbsp fresh chopped parsley

Marinate the fish in white wine and lemon juice.

Meanwhile heat the oil and sweat onion and garlic.

Remove fish from marinade and add the liquid to the onion and garlic. Stir for five minutes to reduce slightly.

Add tomatoes, herbs, olives and capers and season.

Lightly oil an oven proof dish, put in fish, pour over sauce and bake at 200C/400F/gas 6 for 15-20 minutes.

Sprinkle with parsley and serve.

 

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