December 19, 2018
src="http://venice-fishing.com/wp-content/uploads/2018/12/Provencale-kingfish.jpg" srcset="https://img.taste.com.au/g11wAOXu/w720-h480-cfill-q80/taste/2016/11/provencale-kingfish-76626-1.jpeg 720w, https://img.taste.com.au/SvX0gRa_/w643-h428-cfill-q90/taste/2016/11/provencale-kingfish-76626-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Provencale kingfish"
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(3) Rate it
- 0:15 Prep
- 0:15 Cook
4 Servings- Capable cooks
20 minutes is all it takes to create this delicious and tasty meal.
Featured in
French recipes, Easy dinner recipes
Ingredients
- 4 x 180g kingfish fillets with skin on
- 1 1/2 tablespoons olive oil
- 2 garlic cloves, finely chopped
- Grated zest of 1 lemon
- 600g vine-ripened tomatoes, seeds removed, chopped
- 2 anchovy fillets in oil, drained, chopped
- 2 tablespoons capers, rinsed, drained
- 2 teaspoons red wine vinegar
- 1 teaspoon caster sugar
- 50g pitted kalamata olives
- 2 tablespoons flat-leaf parsley leaves
- 2 cups baby spinach or rocket
Method
Step 1
Season kingfish with salt and pepper.
Step 2
Heat 2 teaspoons oil in a frypan over medium-high heat. Cook fish, skin-side down, for 3 minutes, then turn and cook for a further 3 minutes or until cooked through. Transfer to a plate, cover with foil and rest while you make the sauce.
Step 3
Heat remaining oil in the same pan over low heat. Add garlic, lemon zest and a little salt and pepper and stir for 2-3 minutes until soft but not coloured. Stir in tomato, anchovy, capers, vinegar and sugar, then partially cover. Cook for 3-4 minutes until tomato softens. Stir in olives and parsley.
Step 4
Serve fish with sauce and baby spinach.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1187 kj
Energy
10g
Fat Total
2g
Saturated Fat
4g
Fibre
37g
Protein
95mg
Cholesterol
481.42mg
Sodium
6g
Carbs (sugar)
8g
Carbs (total)
All nutrition values are per serve
- Author: Louise Pickford
- Image credit: Ian Wallace
- Publication: Taste.com.au
Source: taste.com.au
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