Provencale kingfish

Cooking Fish Provencale kingfish

20 minutes is all it takes to create this delicious and tasty meal.

Lables: High protein Low carb Low kilojoule Low sugar Lower gi Egg free Gluten free Lactose free Milk free Peanut free Sesame free Shellfish free Soy free Tree nut free Wheat free
  1. Season kingfish with salt and pepper.
  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.
  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.
  4. Serve fish with sauce and baby spinach.

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4 x 180g kingfish fillets with skin on
1 1/2 tbsp 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 tbsp capers, rinsed, drained
2 tsp red wine vinegar
1 tsp caster sugar
50g pitted kalamata olives
2 tbsp flat-leaf parsley leaves
2 cups baby spinach or rocket

Adv

Autors
Preparation time
15
Cooking time
15
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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