This recipe comes from Delicious Dishes for Diabetics–post publication we’ve dined on it several times at friends’ houses!
It’s a boon for busy people.
It’s simple to prepare and good for company because you can prepare the sauce ahead of time. Then it’s just a matter of reheating the sauce fifteen minutes before you are ready to eat, slipping in the fish and minutes later–hey presto!
Serves 4
4 tbsp olive oil
1 small onion – chopped
2 cloves of garlic – chopped
2 tbsp chopped parsley
8 tbsp white wine
300 g/12 oz summer ripe tomatoes or good tinned tomatoes and their juice–broken up
800 g/1.8 lb white fish fillet–hake, haddock, cod are good choices–washed, patted dry
salt and pepper
- Heat the oil in a pan large enough to take all the fish in a single layer.
- Add the onion and garlic and cook gently until the onion is soft and the garlic begins to colour.
- Add the parsley and stir in.
- Turn up the heat and add the wine – let it bubble for a minute or so.
- Add the tomatoes and fold them in.
- Turn the heat down and, stirring occasionally, cook gently for 20 minutes.
- Season for taste.
- When you are ready to use the sauce, bring it to a simmer.
- Add the fish and cook gently for about 5 minutes.
- Turn the fish pieces over carefully and cook for a further 5 minutes. (Depending on the thickness of your fish, it might take longer.)
We had it with brown basmati rice and green beans for a simple supper at our friend Ann’s the other night, under a starry sky.
Robin Ellis 