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Easy Fish Provençale with Herbed Tomatoes

Easy Fish Provençale with Herbed Tomatoes

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10 mins + 20 mins
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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 $6.39 ea
$6.39 ea
Countdown Fresh Fillets Monkfish $20.00 kg was $35.00
$20.00 kg was $35.00
Fresh Produce Courgette Nz $12.99 kg
$12.99 kg
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