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Italian baked fish with olive oil mash

Italian baked fish with olive oil mash

Swapping the usual butter for olive oil makes for a healthier mash but also tastes super luxurious, a perfect accompaniment to the succulent fish.

Ingredients

  • 2 sea bass/ cod or haddock fillets skin on (approx. 75g each)
  • 160g red peppers deseeded and chopped
  • 250g cherry tomatoes
  • 40g olives in brine drained
  • 300g courgette chopped
  • 1 tbsp. olive oil
  • Bunch of fresh basil
  • For the mash
  • 500g potatoes peeled and chopped into chunks
  • 2 tbsp. skimmed milk

Preparation time:

Cooking time:

Skill level:

Easy

Serves:

Two

Method

  1. Preheat the oven to 200C (180C Fan).

  2. Place the potatoes in a pan of boiling water and cook for 25-30 minutes or until soft.

  3. Add the peppers and courgettes to an ovenproof dish and drizzle with half the olive oil. Bake for 20 minutes or until softened.

  4. Add the tomatoes and the olives. Season the fish with salt and pepper, drizzle with the remaining olive oil and place on top of the vegetables. Cook for a further 8 minutes or until the fish is cooked through.

  5. Drain the potatoes and mash with milk. Season with salt and pepper.

  6. To serve place some of the vegetables on top of the mash followed by the fish. Sprinkle with fresh basil.

Nutritional information per serving:

kcalories

442

protein

29g

carbs

55g

fat

12.4g

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*Substituting two main daily meals of an energy-restricted diet with meal replacements contributes to weight loss. Substituting one of the main daily meals of an energy-restricted diet with a meal replacement contributes to the maintenance of weight after weight loss.

If you are adolescent, pregnant, breastfeeding, have a medical condition, or want to lose more than 20% of your weight - then talk about your weight loss plans with your doctor. SlimFast meals are not designed to be your only food - eat balanced meals, healthy snacks and drink plenty of water. Can only help weight loss as part of a calorie-controlled varied diet and an active lifestyle.

‡Clinical Study References: Glucomannan : double blind placebo controlled clinical study on 20 obese subjects (IMC>30) during 8 weeks, Walsh DE et al. Int. Journal of obesity, 1984; 8(4): 289-93; Chitosan: single blind placebo controlled clinical study on 92 overweight and obese subjects (25<IMC<35) during 12 weeks, Trivedi VR et al. Nutrition Journal, 2016;15(3):1-12

i/ii Data obtained from In Vitro testing on dietary fats and sugars Medical Device for supplementary treatment and prevention of excess weight and obesity. Certified Medical Device with safety and efficacy assessed under Medical Device Directive 93/42/EEC

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