Fishy One Pot Recipes

Diet | Recipes

Posted on September 19, 2013 by Jenny Cromack

So it’s happened I’ve abandoned the shorts and I’m hearing people talking about heating and fires. THE COLD SPELL IS UPON US. Here are some great fishy one pot recipes high in protein that will give you that winter warm feeling and save on the washing up! Winner

Enjoy LH

One-pot fish with black olives & tomatoes

Kcal 223, Protein 34g, Carbs 7g, fat  6g, Sat 1g

Serves 4
Ingredients Process
  • 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

 

  

  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 d
  3. rizzle 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

Quick prawn, fennel & tomato ragoui

Kcal 222, Protein 25g, Carbs 11g, fat  9g, Sat 1g,

Serves 2

Ingredients

Process
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 1 large fennel bulb, quartered, sliced and leafy tops reserved
  • 395g/14oz can cherry tomatoes
  • 200g large cooked, peeled prawns
  • handful black or green olives
  1. Heat the oil in a large pan. Add the onion and fennel and cook for 5 mins, stirring every so often
  2. . Add the tomatoes and seasoning, then bring to the boil. Cover and cook on a low heat for 10 mins until the fennel is tender,
  3.  then stir in the prawns and warm through.
  4. Serve scattered with olives and the reserved fennel tops, roughly chopped.

 

Sardines with chickpeas, lemon & parsley

330 kcalories, protein 24g, carbohydrate 22g, fat 16 g, saturated fat 2g,

Serves 6

Ingredients

Process
  • 50g plain flour
  • 10 sardines, scaled and cleaned (8 if large)
  • zest 2 lemons
  • large bunch flat-leaf parsley, leaves only, roughly chopped
  • 3 garlic cloves, finely chopped
  • 3 tbsp olive oil
  • 2x 400g cans chickpeas, drained and rinsed
  • 250g pack cherry tomatoes, halved
  1. Season the flour and scatter over a large plate. Dip the sardines in the flour, one at a time. Mix together the lemon zest, parsley and half of the chopped garlic and set aside.
  2. Put a very large pan (a paella pan is ideal or a large sturdy baking tray with a lip). Add the oil, heat for a few seconds, then lay the floured sardines in the oil in one layer. Fry for 3 mins until the underside is golden, then turn over and fry for another 3 mins. Lift out of the pan and onto a plate.
  3. Add all remaining ingredients