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Nutritional values:
320 Calories
0.68g Sodium
11g Fat
5g Fibre
Preparation time: 10 minutes
Cooking time: 35 minutes
Serves: 4
Ingredients
2 tablespoons olive oil
2 large garlic cloves, crushed
2 red onions, sliced
2 red peppers, cored, deseeded and sliced into thin strips
1 large fennel bulb, thinly sliced
2 x 400g (13 oz) cans chopped tomatoes
1 tablespoon sun-dried tomato paste
50ml (2 fl oz) Pernod
700g (1 lb 7 oz) skinless firm white fish fillets (such as cod, haddock or halibut), cut into bite-sized pieces
75g (3 oz) pitted black olives, rinsed well and drained
Freshly ground black pepper
Thyme, to garnish
Cooking guide
1. Heat the oil in a shallow flameproof casserole dish and stir in the garlic and onions. Cover and fry slowly for about 10 minutes or until the onions are beginning to soften. Add the peppers and fennel and cook, stirring, for 1 minute.
2. Add the canned tomatoes, tomato paste, Pernod and black pepper.
3. Bring to the boil, reduce the heat and simmer, uncovered, for 15 minutes or until the fish is just cooked. Stir in the olives and serve garnished with thyme.
Nutritional tip
Tomatoes are a very good source of potassium, the mineral that helps to counteract the effects of salt on blood pressure.
