The dish is finished with my favourite herb parsley, which is a great way to add something green. I am delighted to be backed up here by leading nutritional expert Dr Libby in her articles here, here and in her books available here – the jist of it: “daily consumption of folate full parsley will help ward off cardiovascular disease, fluid retention and inflammatory disorders” – fabulous!
anyway you like it tomato braised fish
Serves 4 lovely people if served with sides or 2 with enough left over for lunch
Approx 5 minute prep and 25-40 minutes cooking time
1 onion, chopped anyway you like – I halved mine and sliced it but if you prefer diced then dice, or chunky then go chunky
2 cloves garlic, crushed
1x 400g chopped tomatoes (less salt/sugar you can find is preferable)
1 tablespoon maple syrup (optional)
2 heaped tablespoons of tomato paste
1 teaspoons of good quality hot smoked paprika – I used Belepo purchased from Alimentari on Smith St
Pinch Himalayan salt
2 white fish fillets in 2cm cubes – 400/500g ish i use basa as it is cheap and easily available
1 tablespoon oil – your choice whether is coconut oil, olive oil, ghee etc
1-2 teaspoons capers
Handful of parsley (I prefer the old fashioned crunchy kind but was delivered flat!)
- In a large pan (I use a cast iron DeBuyer Mineral B pan), sauté onions in oil on a low heat until clear – this will take approx 5 mins – do not burn or brown.
- Add tomatoes and fill the empty can with water and add water to pan.
- Add crushed garlic, salt and maple syrup if using.
- Crank up heat to medium and bring to boil. Once boiling, reduce to simmer for 30mins until thick and most of the water is gone, stirring from time to time so sauce doesn’t stick or burn on the bottom. If you’re in a hurry, only put in half the water and simmer for 15 minutes – otherwise sit on the couch and have a cup of camomile and let the good things happen!
- Once sauce has thickened, add tomato paste and mix until incorporated.
- Add fish and cook another 5-8 minutes or until when the fish is no longer translucent and is cooked through.
- Sprinkle over capers and the chopped parsley.
This is best served on Jason’s Famous Chipotle Fries, and as many greens as you can handle – a basic salad of leaves, tomatoes, avocado and balsamic is quite beautiful and complimentary.
If you don’t believe in potatoes (for those on a paleo/low carb/food combining/just don’t want them today/I need more greens diet), serve with zoodles, cauliflower rice, seaweed noodles or gluten free pasta.