Tomato and Basil Poached Fish

Firm white fish fillets baked in a rich tomato sauce with fresh basil, baby spinach, and boiled new potatoes.

Healthy Fish Seafood Main Course High Protein

Estimated Nutrition

Calories

396.1

kcal / serving

1584.2 kcal total

Carbs

42.2g

per serving

168.8 g total

Fat

6.1g

per serving

24.5 g total

Protein

43.1g

per serving

172.4 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Liquids

125

Vegetable Stock

or fish stock

NutsSeeds

clove

Garlic

finely chopped

Salt

to taste

Black Pepper

freshly ground, to taste

tbsp

Basil

fresh, chopped

OilsFats

Olive Oil

1 tbsp

Seafood

800

White Fish Fillet

firm

Vegetables

piece

Onion

sliced

800

Tomato

canned, chopped

handful

Baby Spinach

leaves

piece

New Potatoes

diced and boiled

Method

Spoon the sauce over the fish and serve with the boiled potatoes.

Heat a deep frying pan over a medium heat.

Sauté the oil, onion, and garlic for eight minutes until soft.

Stir in the canned tomatoes, stock, and seasoning.

Simmer uncovered for ten minutes until the sauce reduces and thickens.

Preheat the oven to 200°C.

Place fish in a baking dish, cover with sauce, and bake for 12 minutes.

Remove the fish from the sauce and keep warm.

Stir spinach and basil into the sauce until the spinach wilts.