We usually have fish - in some shape or form - about 2 or 3 times a week these days. Packed with protein, minerals and omega 3 and low in fat, it's a great addition to a weekly menu if you're trying to improve the overall 'health' of your diet like we are!
Tonight we had one of our favourite, easy fish dishes - fish in tomato and thyme sauce. There are several recipes available online, so do have a browse to find one you like, but we've found this is a quick and easy recipe :-
1 onion, chopped
1 x 400g tin chopped tomatoes
1 tsp brown sugar
2 tsp soy sauce
a few sprigs of fresh thyme - strip the leaves
spray oil
For the two of us, we add 2 white fish fillets - e.g. cod, pollock, etc. - but the sauce recipe will be enough for 4 people, just add 4 fish fillets!
Using a large, lidded non-stick frying pan, use some spray oil and fry the onion gently for 5 minutes. Stir in the sugar, soy sauce and thyme leaves for 1 minute, add the tomatoes, bring to a gentle boil and then simmer for 5 minutes. Lay the fish fillets on the top of the tomato sauce, cover the pan and continue to simmer for approx. 10 minutes until the fish is cooked and flakes easily (time will vary depending on the thickness of the fillets - don't overcook or it will start to 'toughen' up!).
We had ours tonight with some steamed rice and brussel sprouts - the baby sprouts were steamed, and then some salt flakes, freshly ground black pepper, a sprinkle of mixed herbs and 1 tsp of butter stirred through.
Yum!
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