Piquant Baked Fish With Mushrooms and String Beans

Piquant Baked Fish With Mushrooms and String Beans

A low-calorie meal that is satisfying

4 servings

1 hour 20 min prep

Ingredients

500 g fish fillets
3 cups string beans (green beans)
3 cups mushrooms
3 bell peppers
3 tablespoons fresh coarse ground black pepper
2 1/2 tablespoons salt
1 teaspoon herbs (thyme, rosemary or oregano)
2 onions
3 tablespoons vinegar
1 tomato
1/2 cup celery
1/2 cup cucumbers
1 dash chili flakes
1 teaspoon worcestershire sauce

Directions

1. Wash fish thoroughly, then season with 1 tbsp salt, 2 tbsp ground black pepper and 1/2 tsp herbs. I like to steam the fish in a microwave for about 4 minutes, as this melts off any excess fat from the fish before this goes into the oven.
2. Halve the bell peppers and roast with cut side facing downwards until skin is slightly charred.
   
3. Peel off the skin, and cut into thin strips. Reserve 1/3rd for the salsa.
   
4. Chop onions finely, then add 2 tbsp vinegar and 1 tbsp salt.
   
5. Soak overnight if possible. If you prefer a less pungent flavour, microwave the onions for 1-2 minutes. Reserve half for the salsa, and chill the rest.
6. Make the salsa by chopping the tomato, celery and cucumber finely. Add the reserved bell peppers and pickled onions. Season with 1/2 tbsp salt, 1 tbsp ground black pepper, 1/2 tsp herbs and 1 tbsp vinegar, chili flakes and worcestershire sause.
7. Wash the string beans and cut into bite-sized pieces. Wash the mushrooms (I know this isn't the correct thing to do, but after all, they've been growing in the dirt!) and pat dry.
8. Place fish into an large oven-proof dish. Spread half the salsa over the fish, and chill the rest. Arrange the rest of the sliced bell peppers over it, and arrange the string beans and mushrooms around the fish.
   
9. Cover with aluminium foil and bake for 30-40 minutes at 170 degrees celcius. Serve with the rest of the pickled onions and salsa.
   

Nutrition Facts

Calculated for 1 serving (500g)
Recipe makes 4 servings

The following items or measurements are not included below:
herbs

Calories 240
Calories from Fat 17 (7%)
Amount Per Serving %DV
Total Fat 2.0g 3%
Saturated Fat 0.4g 2%
Polyunsat. Fat 0.8g
Monounsat. Fat 0.3g
Trans Fat 0.0g
Cholesterol 68mg 22%
Sodium 4494mg 187%
Potassium 1041mg 29%
Total Carbohydrate 24.2g 8%
Dietary Fiber 7.7g 30%
Sugars 8.3g
Protein 34.2g 68%
Vitamin A 1397mcg 27%
Vitamin B6 0.8mg 40%
Vitamin B12 1.3mcg 22%
Vitamin C 92mg 154%
Vitamin E 1mcg 5%
Calcium 117mg 11%
Magnesium 104mg 26%
Iron 3mg 19%

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