Ingredients

  • 500 g frozen lightly spiced jacket wedges
  • 1 onion, finely chopped
  • 1 clove garlic, crushed
  • 1 tbsp balsamic vinegar
  • 2 x 400g tins Pomodorini cherry tomatoes in rich tomato juice
  • 1 tsp Fairtrade white caster sugar
  • 500 g skinless and boneless river cobbler fillets
  • 0.5 tbsp olive oil
  • 100 g kale, to serve

Method

  1. 1

    Preheat the oven to 200ºC, fan 180ºC, gas 6. Put the wedges on a large baking tray in a single layer and cook for 20 minutes.

  2. 2

    Meanwhile, put the onion, garlic, vinegar, tomatoes and sugar in a pan and bring to the boil.Turn the heat down to low and simmer for 10 minutes, stirring frequently.

  3. 3

    Line a baking tray with foil. Brush the fish fillets with the oil, season with plenty of freshly ground black pepper and arrange on the tray.

  4. 4

    Put in the oven with the wedges for the final 10 minutes of cooking time.

  5. 5

    Put the kale in a microwave-proof bowl with 2 tablespoons water, cover loosely with cling film and cook on high for 1 minute 30 seconds. Serve with the fish, wedges and cherry tomato sauce.

Nutritional Details

Each serving provides
  • Energy 1884kj 450kcal 23%
  • Fat 15.9g 23%
  • Saturates 1.7g 9%
  • Sugars 11.8g 13%
  • Salt 0.5g 8%

% of the Reference Intakes

Typical values per 100g: Energy 364kj/87kcal

Each serving provides

38.3g carbohydrate 9.2g fibre 33.7g protein

 
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