Basque Style Fish with Stewed Peppers

This is a delicious and healthy dish, originating in the Basque area of Spain, but served throughout the country. It is low in fat and high in protein and vitamins.

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Ingredients

1. 4 x 5 oz/140 g g pieces of cod, hake or other firm white fish
2. 2 tsp/28 ml of olive oil or organic canola/low-erucic rapeseed oil
3. 6 sweet bell peppers, mixture of red, green and yellow
4. 1 large sweet white onion
5. 1 oz/30 g fresh thyme, chopped
6. 1 oz/30 g fresh parsley, chopped
7. 1 clove of garlic
8. ½ lemon, cut into rings
9. 4 cups of water

Directions

1. Set the oven to 160ºC / 320ºF.
2. Slice the peppers into strips, making sure that you discard the seeds and membrane. Slice the onions into rings and cut each ring in half. Finely slice the garlic clove.
3. Using 1 teaspoon of olive oil/organic canola oil and 4 cups of water, place the peppers, onions and garlic into a saucepan and bring to the boil.
4. Add the herbs. Turn the heat down to a low simmer and cook for a further 20 minutes. The peppers should be soft, but still with a little firmness. Drain and set aside, reserving ½ cup of the liquid.
5. Place each fish fillet plus a little water onto a square of tin/aluminium foil, then drizzle with a 1 teaspoon of olive oil/organic canola oil and top with lemon slices. Fold the foil over the fish ‘en papillote’ to make four parcels.
6. Bake in the oven for approximately 10 minutes. Open the package – the fish should be white, gleaming, and cooked through.
7. Reheat the pepper mixture and place on a serving plate. Top with the fish fillets, and drizzle any remaining juice from the pepper mixture.

Serve with a mixed salad or crusty bread. You can also serve with a few small cooked potatoes, if desired (½ cup/75 g = 1 carb exchange).

Serving size: 4 oz cooked fish, 1 cup cooked vegetables

Exchanges per Serving: 1 Carb, 4 Protein, ½ Fat

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