Comments Off on Lemon Sole with Tomatoes Onions Black Olives

Servings 4
Calories 235 kcal
Prep Time15 mins
Cook Time20 mins
Total Time35 mins

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.
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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.
Keyword fish, olives
Course Classic Main Courses, Fish
Cuisine Autumn, British, ITV This Morning, Mediterranean, Summer
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