Mediterranean Fish Sauce
This sauce can be used on fish that is to be cooked in either the microwave or the oven. It is a brilliant and very healthy recipe that can be used on most varieties of white fish, including cod, plaice and hake. The thing with white fish is that it is its most delicious when it is either deep-fried or pan-fried. However the problem with deep-frying or even pan-frying cod, plaice or any other white fish is that from being a very healthy (and very slimming) dish, white fish suddenly becomes very unhealthy and quite fattening (or in the case of pan-frying, slightly less healthy and slightly fattening). This recipe transforms white fish from dull to delicious, without compromising its slimming or healthy qualities.
The tomatoes which feature in this recipe are another healthy ingredient, containing Vitamin C, beta-carotene, lycopenes and lots of health-giving minerals and trace elements including zea-xanthin which can help to protect eyes from age-related macular related macular disease.And unlike most fruits (tomatoes are technically a fruit) tomatoes are actually healthier when cooked than when eaten raw. This sauce is enough to cook two small fillets, but is easily scaled up to cook more or larger fillets.
Ingredients:
200 g (½ can) chopped tomatoes
Dessertspoon olive oil
1 tablespoon chopped garlic (the ready-chopped, frozen kind available from most supermarkets is very convenient)
½ teasp salt (optional)
¾ teasp dried herbs
Few grinds black pepper
10 capers
½ sachet Crespo dry, pitted olives, chopped
Pinch of chilli powder (optional)
Method:
This sauce can be used in the microwave or the oven.
1. Stir all sauce ingredients together in a small mixing bowl.
2. If cooking fish in the microwave, place fish in a lightly oiled/greased microwave-safe dish; if cooking fish in the oven, very lightly oil an oven proof dish and place fillets in it.
3. Spoon sauce evenly over fish and cook for recommended time for cooking method.
This makes enough sauce to use on 2 large fillets of fish (i.e. it serves 2).
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