Ingredients
- 600 g lemon sole or plaice fillets folded in half or into 3, or monkfish cut into 4cm pieces, and any fish will do really prawns are great too.
- 2 small onions, finely chopped
- 1 clove garlic
- salt
- freshly ground pepper
- 800 g chopped tomatoes in juice
- 2 tbsp tomato purée
- 150 g pitted black olives, chopped
- 3 tsp sugar
- 1 dash vinegar
- 1 vegetable stock cube
- small glass of water
Instructions
- Heat the base of the Dutch oven, over the coals, add the tomatoes, paste, olives, sugar, vinegar and crumble in the stock cube, a dash of water, bring to the boil, cook for 5 minutes, stirring occasionally.
- Add the fish and coat in the sauce.
- Cover with the Dutch oven lid, pile on a few coals and gently simmer for a further 10 minutes, or until the fish is JUST cooked through.
Add ingredients from Vickery TV straight to your favourite online supermarket
Nutrition Facts
Lemon Sole with Tomatoes Onions Black Olives
Amount per Serving
Calories
235
% Daily Value*
Fat
9
g
14
%
Saturated Fat
1
g
6
%
Trans Fat
1
g
Polyunsaturated Fat
1
g
Monounsaturated Fat
5
g
Cholesterol
68
mg
23
%
Sodium
1499
mg
65
%
Potassium
751
mg
21
%
Carbohydrates
19
g
6
%
Fiber
4
g
17
%
Sugar
11
g
12
%
Protein
21
g
42
%
Vitamin A
473
IU
9
%
Vitamin C
24
mg
29
%
Calcium
129
mg
13
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
