Breaded Fish with Tomato Stew and Olives

Ingredients

• Fish200 g
• Egg White1 count (40 g)
• Breadcrumbs2 tablespoon (28 g)
• Tomato1.5 count (195 g)
• Onion1/4 count (38 g)
• Garlic1/2 clove (2 g)
• Olives4 count (20 g)
• Oil1 tablespoon (10 ml)

Instructions

1. 1

   Step 1

   Chop the tomato with the onion and garlic. Set aside.

2. 2

   Step 2

   Heat a pan over medium heat. Once heated, pour half the oil, spread and add the onion with a pinch of salt.

3. 3

   Step 3

   Stir-fry for 5 minutes. Then add the tomato with the garlic and salt and pepper. Mix well, cover and let stir-fry for 5 more minutes.

4. 4

   Step 4

   Lower the heat to medium and you can add a bay leaf and/or oregano. if desired. Let cook for 2 more minutes.

5. 5

   Step 5

   Once the tomato is ready, you can smash it using a hand blender or use it chopped.

6. 6

   Step 6

   Next, add salt and pepper to the fish and put the egg white and breadcrumbs in different plates.

7. 7

   Step 7

   Heat a pan over medium heat. Once heated, pour half the oil and spread.

8. 8

   Step 8

   Dip the fish with the breadcrumbs, whites and breadcrumbs again. Put the fish in the pan and let cook each side for 4 minutes until browned.

9. 9

   Step 9

   Serve the fish with the tomato stew. Add the olives.

Diet and Allergen Guide

Meal Prep and Storage

Make it easier to prep ahead

Breaded Fish with Tomato Stew and Olives can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.