Mediterranean Fish Cutlets -

Mediterranean Fish Cutlets

These low fat fish cutlets are well complemented by boiled potatoes, broccoli and carrots.

Ingredients

4 white fish cutlets, about 150g/5oz each
About 150ml/¼ pint/⅔ cup fish stock or dry white wine (or a mixture of the two), for poaching
1 bay leaf, a few black peppercorns and a strip of pared lemon rind, for flavouring

For the tomato sauce

400g/4oz can chopped tomatoes
1 garlic clove, crushed
15ml/1 tbsp pastis or other aniseed flavoured liqueur
15ml/1 tbsp drained capers
12-16 stoned black olives
Salt and black pepper

Details

Serves: 4

Method

To make the sauce, place the chopped tomatoes, garlic, pastis or liqueur, capers and olives in a saucepan. Season to taste with salt and pepper and cook over a low heat for about 15 minutes, stirring occasionally.

Place the fish in a frying pan, pour over the stock and/or wine and add the bay leaf, peppercorns and lemon rind. Cover and simmer for 10 minutes or until it flakes easily.

Using a slotted spoon, transfer the fish into a heated dish. Strain the stock into the tomato sauce and boil to reduce slightly. Season the sauce, pour it over the fish and serve immediately, sprinkled with the chopped parsley.

COOK'S TIP:- Remove skin from cutlets and reduce the quantity of olives to reduce calories and fat. Use 450g/1lb fresh tomatoes, skinned and chopped, in place of the canned tomatoes.

NUTRITION NOTES Per portion:- Energy 165Kcals/685kj, Fat 3.55g, Saturated Fat 0.5g, Cholesterol 69mg

Related food category:

• Fish and Seafood