Poached Fish with Spinach in Chili-Tomato Sauce
A healthy Mediterranean-style dish featuring white fish fillets poached in a flavorful tomato sauce with fennel, chili, and olives, finished with fresh herbs and lemon. This light yet satisfying meal combines the delicate flavor of fish with a robust spicy tomato sauce.
Ingredients
- •2 tablespoons Olive oil
- •1 whole red onion, peeled and finely sliced
- •1 bulb bulb of fennel, finely sliced
- •1 whole fresh red chili, finely sliced (deseeded for less heat, if you like)
- •2 cups tomato purée from fresh or canned tomatoes
- •6 ounces cherry tomatoes, cut in half
- •1 to taste Sea salt and freshly ground pepper
- •4 fillets white fish fillets, such as cod, hake, or sea bass, skinned and pin-boned
- •½ cup black or green olives, pitted
- •2 cups baby spinach
- •2 tablespoons finely chopped flat-leaf parsley
- •1 clove garlic, peeled and finely chopped or grated
- •1 lemon lemon zest
- •1 tablespoon lemon juice
Cooking Instructions
- 1.
Put 1 tablespoon of olive oil into a pan on medium heat and sauté the onion, fennel and chili for 2 to 3 minutes, to soften. Add the tomato purée and cherry tomatoes. Simmer for a further 4 to 5 minutes. Season to taste with a little salt and pepper.
8 min
- 2.
Arrange the fish fillets in the pan, on top of the tomato sauce. Cover with a lid and simmer for 8 to 10 minutes, or until the fish is cooked and starting to flake. Just before serving, carefully stir in the olives and baby spinach and heat for a further minute.
11 min
- 3.
Meanwhile combine the parsley, garlic, lemon zest, and juice in a bowl.
2 min
- 4.
To serve, arrange the fish fillets on plates and spoon over the tomato sauce. Sprinkle with the herby topping, and add a squeeze of lemon juice to finish.
3 min
- 5.
Enjoy this with some additional steamed greens.
1 min