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One-pot fish with black olives & tomatoes

Five minutes on the hob, 15 minutes in the oven, this tasty fish dish is one-pot cooking at its best

  • Prep: 10 mins
    Cook: 20 mins
  • Serves 4
  • Easy
  • Serves 4
  • Easy
  • Calories 223
  • Carbohydrates 7
  • Saturated Fat 1
  • Sugar 0
  • Protein 34
  • Fat 6
  • Fibre 3
  • Salt 3.05

Nutrition per serving

  • Calories 223
  • Carbohydrates 7
  • Saturated Fat 1
  • Sugar 0
  • Protein 34
  • Fat 6
  • Fibre 3
  • Salt 3.05

Ingredients

  • 175g black olives in oil, stones removed
  • 1 large onion, roughly chopped
  • 400g can chopped tomatoes
  • 4 boneless white fish fillets such as Icelandic cod or hoki, each weighing about 175g/6oz
  • chopped parsley
  • lemon wedges

Tip

Spicing it up
If you like your food spicy, add a small pinch of red chilli flakes to the onion. A handful of quartered artichoke hearts from a jar can be added as well as, or instead of, the olives.

Method

  1. Preheat the oven to fan 180C/conventional 200C/gas 6. Heat 1 tbsp of the oil from the olives in an ovenproof pan. Tip in the onion and stir well, leave to cook for a minute or two and then give it another good stir. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.

  2. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.

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