Pan-fried fish with ratatouille

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 1 hour 5 minutes

食材

1 tablespoon olive oil

2 garlic cloves, finely chopped

1 red onion, cut into thin wedges

2 medium eggplant, trimmed, cut into 3cm pieces

2 medium zucchini, cut into 3cm pieces

1 red capsicum, cut into 3cm pieces

1 green capsicum, cut into 3cm pieces

400g (14 oz) can diced tomatoes

1/2 cup (4 fl oz) water

Olive oil spray

4 × 150g (5oz) white fish fillets

Chopped fresh basil, to serve

步驟

Heat the half oil in a large, heavy-based saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 3 minutes until soft.

Add the remaining oil and the eggplant and cook, stirring often, for 5 minutes or until starting to become tender.

Add the zucchini, capsicum, tomato and water. Increase heat to medium-high and bring to a simmer. Reduce the heat to low.

Cover and cook for 45 minutes or until the vegetables are tender.

Spray a large frying pan with oil. Heat over medium-high heat.

Add half the fish.

Cook for 3 minutes each side or until golden and cooked through.

Transfer to serving plates and cover with foil to keep warm.

Repeat with the remaining fish. Top the fish with the ratatouille and sprinkle with the basil.

營養

• 卡路里: 300