- 4 x 150 g portions dorado or yellowtail, skinned and filleted
- sea salt and freshly ground black pepper, to taste
- 2 T olive oil
- 1 onion, thinly sliced
- 2 cloves organic garlic, crused
- 1 x 400 g can organic Italian chopped tomatoes
- ¼ cup chopped fresh herbs (parsley, coriander, dill and chives)
- 1 bay leaf
- steamed potatoes, sliced, or chunks of crusty baguette, for serving
- rocket leaves, for serving
Wash the fish then pat dry and season. Sear in the heated oil, then remove and set aside.
Reduce the heat then add the onion to the pan, with a little more oil if necessary. Cook gently, stirring often, until limp and soft.
Stir in the garlic followed by the tomato, half the
herbs and the bay leaf, then simmer for about 5 minutes.
Add the fish then cover and cook over a gentle heat for 5 minutes, or until just cooked, but still moist. Check the seasoning then sprinkle over the remaining herbs.
Serve with the potato or ash bread to mop up the sauce, and some rocket leaves.
For special occasions: Replace the fish with 4 crayfish tails or 800g prawns.
Per serving: 2425.2kJ, 40.6g protein, 31.4g fat, 30.9g carbs