Dr. Rupy’s One pot fish with fennel and black olives recipe on Second Nature

Dr. Rupy’s One pot fish with fennel and black olives

Prep and cooking time: 25mins

Complex carb portions, per serving: 0

Ingredients

Serves: 2

1 1/2 tbsp olive oil

1 small red onion, finely sliced

2 garlic cloves, minced

½ bulb fennel, finely sliced

1 tbsp Italian seasoning

1 small courgette, sliced

1 handful of kale, roughly chopped

1 x 400g tin chopped tomatoes

150ml fish or veg stock

30g black olives, sliced

1 lemon, ½ juiced, ½ sliced into wedges

2 cod fillets (or Sea Bass, Stripped Bass, Whiting)

1 small handful fresh parsley, roughly chopped

Method

Heat the oil in a large deep dish frying pan, over medium heat.
Fry the fennel and cook for 5-8mins, or until softened.
Add the onion and garlic for 1min, or until softened and lightly coloured.
Add the Italian seasoning and stir.
Add the courgette, kale, tinned tomatoes, fish stock, olives and lemon juice. Season lightly with salt and pepper, stir until combined.
Make 2 holes in the tomato sauce for the cod fillets and add the fillets. Cover the frying pan with a lid and cook on low/medium for 8-10mins until the cod flakes easily.
Serve with lemon wedges and fresh parsley. Enjoy as a carb-free meal or with 1 portion of new potatoes, mash potato or brown rice.