Notes from Italy
Pesce all'acqua pazza
White fish cooked in a quick tomato, garlic and olive oil broth with cavolo nero. One pan, on the table in 20 minutes. Serves two.
Pesce all'acqua pazza in a pan with cherry tomatoes and greens
Serves 2
20 minutes
Dairy free
Gluten free
Per serve (approx.)
- Calories
- 380 kcal
- Protein
- 45g
- Fat
- 17g
- Carbs
- 11g
- Fibre
- 5g
Method
How to make it.
- 01
Warm the olive oil in a wide pan over medium heat. Add the garlic and chilli and cook for one minute until fragrant, without letting the garlic brown.
- 02
Add the tomatoes and capers and cook for 3 to 4 minutes, until the tomatoes start to soften and release their juices.
- 03
Pour in the water, season with salt and pepper, and bring to a simmer.
- 04
Season the fish and lay it in the pan. Cover and simmer for 6 to 8 minutes, depending on thickness, until the fish flakes easily.
- 05
Lift the fish onto plates. Stir the cavolo nero into the broth and cook for 2 minutes until wilted.
- 06
Spoon the greens and broth over the fish, then finish with parsley, a little extra olive oil and a squeeze of lemon.
Serena's notes
This is the kind of lunch I saw all over Italy. It has a generous serve of protein to keep you full, and plenty of greens for fibre. The olive oil does more than add flavour. Cooking tomatoes, and eating them with olive oil, makes their antioxidant lycopene easier for your body to absorb. If you're dairy free, this is already done for you, and any firm white fish works, so buy whatever is freshest.
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