Baked Fish with Romesco Sauce

Baked Fish with Romesco Sauce

This is a great way to serve fish. It combines the lovely flavours of garlic and capsicum with almonds for a crunchy texture.

CAL P/SERVE
545
kJ P/SERVE
2280
FAT P/SERVE
20.9g
CARBS P/SERVE
24.1g
PROTEIN P/SERVE
60.5g
SUGAR P/SERVE
17.3g
SODIUM P/SERVE
471g
FAT
%
3.8%
ENERGY RDI%
26.2%

Romesco is a nut and red pepper-based sauce from Tarragona, Catalonia, Spain that goes beautifully with fish, chicken or even spread in sandwiches. The Sautéed Spinach with onions and garlic adds moisture, texture and complimentary flavours to the dish. You can also add ½ cup of steamed brown rice as well. It doesn't take long to make, approximately 30 minutes all up, so it is perfect as a week day meal.

This recipe is low saturated fat, low sodium, low sugar, and high protein.

Ingredients

  • 2 x thick white fish fillets, 400g (we used rockling)

Romesco Sauce

  • 200g red capsicums (aka sweet peppers), we used from jar
  • 3 cloves garlic, crushed
  • Pinch smoked paprika
  • 1 tbsp. red wine vinegar
  • 1 tbsp. olive oil
  • 1 slice wholemeal bread
  • 1 tbsp. flaked almonds
  • 1 tbsp. sugar
  • 3-4 tbsp. tomatoes (we used diced in a can)
  • Pinch chilli powder or paste
  • S & P to taste

Spinach

  • 200g baby spinach, fresh
  • ½ onion, sliced
  • 1 clove garlic, crushed
  • ¼ cup water
  • 1 tbsp. butter
  • S & P to taste

Method

  1. Preheat oven to 180C (350F).
  2. In a stick blender or processer place garlic capsicums, paprika, vinegar, tomato, oil, chilli, bread and sugar and blend for 30 seconds. When half blended add the almonds and blend again.  This needs to be a chunky sauce so don’t over blend. Set aside until ready to heat.
  3. Spray fish with olive oil spray, season with a little salt and pepper.  Place on a baking tray lined with baking paper.  Cook in oven for 12 mins, depending on the thickness of the fish, turning half way.
  4. Meanwhile heat non-stick fry pan with a tsp. olive oil and sauté onion for 5 mins or until softened and cooked.  Add garlic and spinach.  Spinach will look like a lot but once cooked it will reduce down to nearly nothing, add some water to help reduce down..  Keep stirring.  Once reduced down, add butter and keep cooking until butter has been incorporated, season with S & P to your taste.
  5. Fish should be cooked now, take out and place foil on top to keep warm.
  6. Heat your Romesco sauce in microwave for 11/2 mins.
  7. Lay spinach in middle of each plate in the middle, place fish on top and Romesco sauce on fish.
  8. Serve immediately.

Nutrition Table

Servings: 2 Serving size:544g
Average Serve Average 100g
Energy 2280 kJ 419 kJ
  545 Cal 100 Cal
Protein 60.5 g 11.1 g
Fat, total 20.9 g 3.8 g
- Saturated 6.6 g 1.2 g
Carbohydrate 24.1 g 4.4 g
- Sugars 17.3 g 3.2 g
Sodium 471 mg 87 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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