Tomato Baked Fish with Pepperonata
Ready in 25 minutes
• Serves 4
This dish most recently appeared in Ready in 20 (3 Nights For 4) on Sunday, July 29, 2018.
This dish most recently appeared in Ready in 20 (3 Nights For 4) on Sunday, July 29, 2018.
Ingredients
Bulgur
- 1 packet fine bulgur wheat
- 1 Tbsp butter
- Zest and juice of ½ lemon
- 1 Tbsp chopped basil
Fish
- 1 pack market fish
- 1 tsp honey
- Zest of ½ lemon
Pepperonata
- 2 courgettes
- 1 pottle roasted red capsicum
- 1 punnet cherry tomatoes
- 1 sachet Kalamata olives
- 400g can chopped tomatoes
- 1 Tbsp chopped basil
To Serve
- ½ lemon
- Remaining basil leaves
Steps
-
Oven to 220°C. Bring a half a full kettle to the boil.
-
Cook bulgur. Add bulgur and a pinch of salt to a medium heat-proof bowl. Cover with boiling water and leave to soak for about 6 minutes, until grains are tender. Drain well, return to bowl with butter and fluff up with a fork. Cover to keep warm.
-
Prepare pepperonata. Cut courgettes in half lengthways then thinly slice; roughly chop capsicum; halve cherry tomatoes and olives (if using). Heat a drizzle of oil in a large oven-proof fry-pan on medium-high heat.
-
Cook pepperonata. Cook courgette in pan for 3-4 minutes, until starting to brown. Pat fish dry and remove any remaining scales or bones. Cut any larger fillets in half and season with salt. Set aside. Add capsicum, cherry tomatoes, olives (optional, if using), canned tomatoes and basil to pan. Bring to a simmer, and cook for 2 minutes. Remove from heat.
-
Cook fish. Stir honey and lemon zest through sauce and season to taste. Place fish on top of pepperonata, submerging slightly. Place on middle oven rack and bake for 5-6 minutes, until fish is cooked through. Cut lemon into wedges.
-
Finish bulgur. Add lemon zest and juice and basil to bulgur. Toss to combine and season to taste.
-
Spoon baked fish and pepperonata onto plates. Serve bulgur and lemon wedges on the side. Sprinkle over basil leaves.
Nutritional Information
Energy |
1555 kj 372 kcal |
---|---|
Protein | 30.8g |
Carbohydrate | 37.1g |
Fat | 8.9g |