Italian-style bass
Try this for a nutritious, full-flavoured meal with the minimum of fuss
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Difficulty and servings
Serves 6
Preparation and cooking times
Prep 6 - 10 mins
Cook 15 mins
Super healthy
- Heat oven to 190C/fan 170/gas 5. Slice the potatoes and boil for 6-8 mins until just tender, then drain.
- Butter or oil one large or two smaller shallow ovenproof dishes that will fit the fish fillets in one layer (a couple of roasting tins would work well). Scatter the potatoes over the base of the dishes, then halve the tomatoes and scatter on top, along with the olives. Set the fish fillets among the other ingredients then pour over the stock and wine, then season to taste.
- Cover the dishes with foil and seal the edges. Bake for 15 mins until the fish is tender. Serve each portion on warm plates and scatter with basil.
Per serving
287 kcalories, protein 37g, carbohydrate 23g, fat 5 g, saturated fat 1g, fibre 2g, salt 0.61 g
Recipe from Good Food magazine, April 2005.
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http://www.bbcgoodfood.com/recipes/2932/
Difficulty and servings
Serves 6
Preparation and cooking times
Prep 6 - 10 mins
Cook 15 mins
Super healthy
Superhealthy - a good source of iron and Omega-3
Ingredients
- 750g waxy potatoes , such as Charlotte
- 6 sea bass fillets, skin on, 175-200g each
- 250g pack cherry tomatoes
- handful black Italian olives
- 4-5 tbsp fish stock (preferably from the chiller cabinet)
- 4-5 tbsp dry white wine
- basil , to serve
Per serving
287 kcalories, protein 37g, carbohydrate 23g, fat 5 g, saturated fat 1g, fibre 2g, salt 0.61 g
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14 December 2007
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28 February 2012
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07 June 2012
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