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Easy Fish Provençale with Herbed Tomatoes

Easy Fish Provençale with Herbed Tomatoes

serving size icon
10 mins + 20 mins
serving size icon
Serves 4
Gluten Free Gluten Free
 Dairy Free Dairy Free
 Low Sugar Low Sugar

Ingredients

  • 300g Brussels sprouts, trimmed, halved
  • 1/3 cup olive oil
  • Salt and pepper
  • 4 x 150g firm white fish fillets (e.g. monkfish)
  • 2 courgettes, thinly sliced lengthways
  • 250g punnet cherry tomatoes
  • 1 Tbsp parsley, coarsely chopped
  • 1 Tbsp tarragon, coarsely chopped
  • 1 Tbsp dill, coarsely chopped

Method

1. In a large saucepan, boil brussels sprouts on high for 2-3 minutes until just tender. Drain.

2. In a large frying pan, heat 1 tablespoon of oil over a high heat. Season fish fillets and cook for 3 minutes each side or until browned and cooked through. Remove from pan. Keep warm.

3. Wipe the pan clean and heat 2 tablespoons of oil on medium. Cook courgettes and sprouts, turning, for 3 minutes or until lightly browned. Season with salt and pepper.

4. In a medium-sized frying pan, heat remaining oil on medium. Add tomatoes and cook, covered, for 8 minutes, stirring occasionally until tomatoes start to break down. Remove from heat. Add half the herbs and season.

5. Serve fish with tomatoes, veges and sprinkled with remaining herbs.

Tip: Always store tomatoes at room temperature. Storing them in the fridge affects their flavour.

PER SERVE

• Energy 1428Kj • Protein 24g • Total Fat 23g • Saturated Fat 4g • Carbohydrates 8g • Sugars 7g • Sodium 624mg

Dietary information supplied by the New Zealand Nutrition Foundation.

MEAL INGREDIENTS

Qty Price
Fresh Produce Brussel Sprouts $3.99 ea
$3.99 ea
Countdown Olive Oil Classic $5.80 ea
$5.80 ea
Masterfoods Seasoning Salt & Pepper Grinder
arrow icon exclamation icon Out of stock Out of stock
Countdown Fresh Fillets Monkfish $33.00 kg
$33.00 kg
Fresh Produce Courgette Nz
arrow icon exclamation icon Out of stock Out of stock
Countdown Tomatoes Cherry
arrow icon exclamation icon Out of stock Out of stock
Fresh Produce Parsley Curly $3.50 ea
$3.50 ea
Mrs Rogers Eco Pack Herbs Tarragon Leaves $2.30 ea
$2.30 ea
Superb Herb Dill Fresh $3.70 ea
$3.70 ea