One-pot fish with black olives and tomato

Ingredients

• Black olives in oil (175g/6oz), stones removed
• 1 large onion, roughly chopped
• 1 tin chopped tomatoes (400g/14oz)
• 4 boneless white fish fillets, such as cod or hoki (each weighing about 175g/6oz)

To serve

• Salt and black pepper
• Chopped parsley
• Lemon wedges

Instructions

1. Preheat oven to 200°C/180 °C fan/gas mark 6.
2. Heat one tablespoon of the oil from the olives in an ovenproof saucepan. Add the onion and stir well. Leave to cook for a minute or two, and then give it another good stir. Add the tomatoes and some salt and black pepper. Bring to the boil, then add the olives.
3. Put the fish onto the sauce with the skin side down, and drizzle over a splash more oil from the olive jar. Bake, uncovered, for 15 minutes until the fish is cooked. Sprinkle with chopped parsley and serve straight from the pan, with lemon wedges to squeeze over the fish.

Benefits

• Suitable for people with problems chewing
• Suitable for people with loss of taste or smell
• Quick and simple recipe

Nutritional information

Energy 223kcal; Protein 34g; Total fat 6g (of which saturates 1g); Carbohydrate 7g; Fibre 3g.

Thanks to Good Food magazine for contributing this recipe.