Sicilian tomato sauce with fish & olives
Prep 15 mins | Cook 20 mins | Serves 4
2 tbs extra virgin olive oil (+ extra to serve)
1 small red onion, finely chopped
2 garlic cloves, finely chopped
1 kg plump cherry tomatoes, halved
½ cup Sicilian olives
1 tbs lemon juice
4 x 175g swordfish steaks or firm white fish fillets
Basil leaves, lemon wedges and crusty bread, to serve
Step 1 Heat 1 tbs oil in a deep frying pan and over medium-high heat. Add onion and garlic and cook, stirring often, for 3-4 minutes until tender. Add tomatoes and cook, stirring often, over medium heat for 10-12 minutes or until tomatoes soften. Stir in olives and lemon juice. Season with salt and pepper to taste.
Step 2 In the last 5 minutes of cooking the tomato sauce, heat the remaining 1 tbs oil in a large non-stick frying pan over medium-high heat. Add fish and cook for 3 minutes on each side or until cooked to your liking.
Step 3 Spoon tomato sauce into shallow serving bowls. Top with fish. Drizzle with extra virgin olive oil. Scatter with basil. Serve with lemon wedges and crusty bread.
Good for you ... Cherry Tomatoes
Higher in vitamin C (about 50% more) than other tomatoes. This vitamin contributes to the normal functioning of the body’s immune system.
A source of beta carotene, which is converted into vitamin A in the body. This vitamin is needed for vision.
A very good source of vitamin C which contributes to the normal functioning of the body’s immune system.
Provides potassium which may help balance the sodium from salt.
A source of dietary fibre which helps the normal function of the intestine.
Tomatoes are the richest food source of lycopene, a member of the carotenoid family. Research suggests that lycopene may play a role in the normal health of the prostate gland. The redder the tomato, the higher its lycopene content. Rich red tomatoes are also a source of beta carotene which is converted into vitamin A in the body and is needed for vision.