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The Tara - Ratatouille Fish

A tasty recipe for energy

Serves 4
Preparation Time: 20 minutes
Cooking Time: 55 minutes
Cost per Serving: £1.05p

Ingredients
500g Uncle Ben’s Wholegrain Rice, cooked
1 small aubergine, cut into 2cm chunks diced
2 cloves of garlic finely chopped
1 large courgette cut into 2cm chunks
1 green pepper, de-seeded and cut into 2cm chunks
30ml/2 tbs olive oil
700g white fish fillets
1 x 400g can of chopped tomatoes
75g frozen peas, defrosted
25g pitted black olives – optional
Salt and ground white pepper

Method

1.Preheat oven 180°C/350°F/Gas mark 4
2.Heat the oil in a pan and stir-fry aubergine and garlic for 3 minutes.
Add courgette and green pepper and fry for another 2 minutes
3.Brush a 3-litre casserole dish with oil and place the rice in the base of the dish, season with salt and white pepper
4.Place the fish fillets over the rice and also season with salt and ground white pepper
5.Top the fish with the stir-fried vegetables and peas pour over the tomatoes.
6.Cover the casserole with a lid or with tinfoil. Bake in the oven for 55minutes.
7.Add the black olives 10 minutes before the end of the cooking time

Nutritional Information (per serving)
700kcals
45g protein
12g fat (of which 2.5g saturated)
110g carbohydrate (of which 7g sugars)
6.5g fibre
0.5g salt

COOK’S TIP:

‘ Delicious served with spinach and watercress salad ’

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