Mediterranean fish casserole

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A low-salt, low-sodium recipe taken from our book 'High blood pressure: Food, facts and recipes' 

Nutritional values:

320 Calories

0.68g Sodium

11g Fat

5g Fibre

Preparation time: 10 minutes

Cooking time: 35 minutes

Serves: 4 


2 tablespoons olive oil

2 large garlic cloves, crushed

2 red onions, sliced

2 red peppers, cored, deseeded and sliced into thin strips

1 large fennel bulb, thinly sliced

2 x 400g (13 oz) cans chopped tomatoes

1 tablespoon sun-dried tomato paste

50ml (2 fl oz) Pernod

700g (1 lb 7 oz) skinless firm white fish fillets (such as cod, haddock or halibut), cut into bite-sized pieces

75g (3 oz) pitted black olives, rinsed well and drained

Freshly ground black pepper

Thyme, to garnish 

Cooking guide

1. Heat the oil in a shallow flameproof casserole dish and stir in the garlic and onions. Cover and fry slowly for about 10 minutes or until the onions are beginning to soften. Add the peppers and fennel and cook, stirring, for 1 minute.

2. Add the canned tomatoes, tomato paste, Pernod and black pepper.

3. Bring to the boil, reduce the heat and simmer, uncovered, for 15 minutes or until the fish is just cooked. Stir in the olives and serve garnished with thyme. 

Nutritional tip

Tomatoes are a very good source of potassium, the mineral that helps to counteract the effects of salt on blood pressure.

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Blood Pressure Association Home Page

Salt and blood pressure

Cutting down on the white stuff could save your life

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