One-pot fish with black olives & tomatoes

Ingredients:

175g black olives in oil, stones removed

1 large onion, roughly chopped

400g can chopped tomatoes

4 boneless white fish fillets such as Icelandic cod or hoki, each weighing about 175g/6oz

To serve:

chopped parsley

lemon wedges

Serves 4

Prep time 10 mins

Cook time 15-20 mins

Five minutes on the hob, 15 minutes in the oven, this tasty fish dish is one-pot cooking at its best

1. Preheat the oven to fan 180C/conventional 200C/gas 6. 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. Add the tomatoes and some salt and pepper. Bring to the boil, then add the olives.

2. Put the fish, skin side down, onto the sauce and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges for squeezing over.

Nutrition per serving:

223 kcalories, protein 34g, carbohydrate 7g, fat 6 g, saturated fat 1g, fibre 3g, salt 3.05 g

(Recipe from Good Food magazine, June 2004)