One-pot fish with black olives & tomatoes

Gluten Free
Dairy Free
Health score
26%
One-pot fish with black olives & tomatoes
30 min.
4
153kcal

Suggestions


If you're looking for a quick and delicious dish that warms the heart and satisfies the palate, then our One-Pot Fish with Black Olives & Tomatoes is the perfect choice. This wholesome meal not only comes together in just 30 minutes but is also gluten-free and dairy-free, making it suitable for a variety of dietary preferences. With its vibrant flavors and simple preparation, it’s bound to impress your family and friends at any gathering.

Imagine succulent white fish fillets, such as Icelandic cod or hoki, nestled in a savory sauce made from sun-ripened tomatoes and rich black olives. The combination of sweet onions and fresh herbs creates a delightful aroma that fills your kitchen, making it nearly impossible to resist. Plus, with only one frying pan required, cleanup is a breeze—leaving you more time to enjoy your meal and the company around you.

Whether you're serving it as an elegant starter, a tantalizing antipasto plate, or a satisfying snack, this dish is versatile enough to suit any occasion. Pair it with lemon wedges for a zesty kick, and don’t forget to relish those delightful flavors that dance in each bite. Get ready to fall in love with this one-pot wonder that showcases the beauty of simple, fresh ingredients. Dive into this culinary experience and let the enchanting taste whisk you away!

Ingredients

  • 175 olives black in oil
  • large onion roughly chopped
  • 400 canned tomatoes chopped canned
  • servings parsley chopped
  • servings lemon wedges 
  • oz fish fillet boneless white

Equipment

  • frying pan
  • oven

Directions

  1. Preheat the oven to fan 180C/conventional 200C/gas
  2. 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.
  3. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.
  4. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar.
  5. Bake, uncovered, for 15 minutes until the fish is cooked.
  6. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.

Nutrition Facts

Calories153kcal
Protein26.94%
Fat42.15%
Carbs30.91%

Properties

Glycemic Index
30.63
Glycemic Load
2.88
Inflammation Score
-7
Nutrition Score
14.55913040949%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
8.62mg
Luteolin
0.32mg
Isorhamnetin
1.88mg
Kaempferol
0.3mg
Myricetin
0.61mg
Quercetin
7.64mg

Nutrients percent of daily need

Calories:152.99kcal
7.65%
Fat:7.77g
11.95%
Saturated Fat:1.2g
7.49%
Carbohydrates:12.82g
4.27%
Net Carbohydrates:8.68g
3.16%
Sugar:6.29g
6.98%
Cholesterol:21.26mg
7.09%
Sodium:840.37mg
36.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.17g
22.34%
Vitamin K:72.26µg
68.82%
Selenium:18.96µg
27.09%
Vitamin C:17.83mg
21.61%
Vitamin E:3.13mg
20.84%
Fiber:4.14g
16.56%
Vitamin B3:3.08mg
15.41%
Potassium:518.09mg
14.8%
Vitamin A:724.87IU
14.5%
Copper:0.29mg
14.42%
Vitamin B6:0.28mg
14.09%
Manganese:0.25mg
12.69%
Phosphorus:119.4mg
11.94%
Iron:2.09mg
11.58%
Vitamin B12:0.67µg
11.2%
Magnesium:42.12mg
10.53%
Folate:37.83µg
9.46%
Vitamin D:1.32µg
8.79%
Vitamin B1:0.12mg
8.18%
Calcium:75.41mg
7.54%
Vitamin B2:0.1mg
5.65%
Vitamin B5:0.56mg
5.59%
Zinc:0.54mg
3.57%