Poached Fish with Spinach in a Chilli-Tomato Sauce

Poached Fish with Spinach
in a Chilli-Tomato Sauce

one pan

GLUTEN-FREE, DAIRY-FREE

I like this recipe because it’s an easy one-pan dish. Plus, you don’t need to be precise with the quantities– a handful of cherry tomatoes, add some onion, etc. The important thing is to keep the pan lid on, holding in the steam and heat so you get a beautiful and lightly cooked fish; but be careful not to overcook it. I’ve used hake here, but you can use any fleshy fish like cod, sea bass, halibut or even salmon.

serves 2

INGREDIENTS

4 x 150g white fish fillets, such as cod, hake,
or sea bass, skinned and pin-boned

Olive oil
1 red onion, peeled and finely sliced
1 bulb of fennel, finely sliced
(or any green veg you have spare – courgettes, broccoli would also work well)
1 fresh red chilli, finely sliced (deseeded for less heat, if you like)

500ml passata (I tend to look for passata in a glass jar)
OR 1 can chopped tomatoes

2 handfuls (approx. 180g) of cherry tomatoes, cut in half
sea salt and freshly ground pepper
100g black or green olives, pitted
handful of baby spinach

For the topping:
2 tablespoons finely chopped flat-leaf parsley
1 small clove of garlic, peeled and finely chopped or grated
zest of 1 lemon, plus a squeeze of juice


STEP-BY-STEP

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.

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.

Meanwhile combine the parsley, garlic, lemon zest, and juice in a bowl.

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.

Enjoy this with some additional steamed greens.


INGREDIENTS

4 x 150g white fish fillets, such as cod, hake,
or sea bass, skinned and pin-boned

Olive oil
1 red onion, peeled and finely sliced
1 bulb of fennel, finely sliced
(or any green veg you have spare – courgettes, broccoli would also work well)
1 fresh red chilli, finely sliced (deseeded for less heat, if you like)

500ml passata (I tend to look for passata in a glass jar)
OR 1 can chopped tomatoes

2 handfuls (approx. 180g) of cherry tomatoes, cut in half
sea salt and freshly ground pepper
100g black or green olives, pitted
handful of baby spinach

For the topping:
2 tablespoons finely chopped flat-leaf parsley
1 small clove of garlic, peeled and finely chopped or grated
zest of 1 lemon, plus a squeeze of juice


STEP-BY-STEP

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.

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.

Meanwhile combine the parsley, garlic, lemon zest, and juice in a bowl.

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.

Enjoy this with some additional steamed greens.