Basa fillet with warm green bean and tomato salad

14 Jul

Stopped into the supermarket on the way home from work tonight intending to get something to go with my t-bone but all of a sudden I got a hankering for fish. Basa fillets were on special so I grabbed two of them, some potatoes, grape tomatoes and beans and Bob’s your uncle, I produced a delicious, quick and easy fish feast for dinner.


2 x basa (or other white fish) fillets
1 teaspoon of dried Italian herbs
2 teaspoons of lemon zest
Juice of half a lemon
Pinch of chilli powder
1/2 teaspoon of salt
1/2 teaspoon of pepper
1 tablespoon of olive oil
12 pitted olives
Green beans (steamed briefly)
Grape tomatoes (halved)
1/2 red onion (diced)
1 clove of garlic (minced)
1 teaspoon of butter
Cocktail potatoes

Preheat oven to 190 degrees.

In a small bowl combine Italian herbs, chilli, salt, pepper, lemon zest and juice. Set aside.

Roll out 2 squares of foil, place fish in the middle and spoon over herb mixture. Fold the foil over the fish and fold the edges over.

Bake fish for 10 – 12 minutes. Be careful when unwrapping the foil when the fish is done as steam will escape.

Whilst fish is baking, heat oil in a pan and sauté garlic and onion until translucent. Add beans, tomatoes and olives and cook until just softened. Keep in a warm place.

Place the potatoes in a microwave container with a teaspoon of butter. Cover loosely with a lid or cling wrap. Five cocktail potatoes will take about six minutes in the microwave to cook through.

Serve and season to taste.

Only 370 calories and 13g of fat!


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