Italian Fish Saute

Italian Fish Saute

 

Weight Watchers Points per serving: 3

This recipe was taken from Weight Watchers Magazine: July 2001

Serves 4

 

2 tablespoons plain flour

2 teaspoons finely grated lemon rind

500g (1lb) haddock or cod, skinned and boned

2 tablespoons olive oil

1-2 garlic cloves, crushed

1 red onion, sliced

4 medium tomatoes, skinned, deseeded and diced

2 tablespoons lemon juice

2 teaspoons capers (optional)

1 tablespoon chopped oregano

salt and freshly ground black pepper

 

1. Sprinke the flour on to a plate, add the lemon rind and season with salt and pepper. Cut the fish into large chunks and coat in the flour mixture.

2. Heat the oil in a frying pan and saute the garlic and onion until softened, for about 3 minutes. Add the fish and saute for 2-3 more minutes, then add the tomatoes, lemon juice, capers and oregano. Cook, stirring gently, until the fish is opaque - about 2-3 more minutes.

3. Season with salt and pepper and serve with fresh vegetables