13
1710
100

Ingredients

  • 1/4 cup olive oil
  • 3 red onion (large, finely sliced)
  • 6 cloves garlic (peeled and sliced)
  • 14 ounces plum tomatoes (cans whole)
  • 2 tablespoons capers
  • 7 ounces pitted green olives (halved)
  • 3 bay leaves
  • 8 sprigs thyme
  • 1/2 cup flat leaf parsley (finely chopped)
  • 4 sheets puff pastry
  • 14 ounces cod fillets (skin removed, cut into 1 inch chunks)
  • 1 large eggs (beaten)
  • salad (Mixed greens, to serve)

Directions

  1. Preheat oven to 400°F. Grease four 4-inch ramekins or individual pie dishes.
  2. Heat oil in a large saucepan over medium heat. Add onions and garlic, season to taste and cook for 15 mins, or until soft. Add tomatoes, capers, olives, bay leaves and thyme and cook for 20 mins, or until sauce has thickened. Add parsley and remove from heat.
  3. Cut eight 5-inch circles from the puff pastry and use 4 to line prepared pie dishes. Divide fish evenly among pies, then top with tomato mixture.
  4. Pierce remaining puff pastry circles all over with a fork, then drape over pies, tucking in sides and crimping edges. Brush tops with beaten egg. Bake for 45 mins, or until puffed, golden and cooked through. Serve with mixed salad.
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NutritionView more

1710Calories
Sodium67%DV1600mg
Fat180%DV117g
Protein78%DV40g
Carbs43%DV128g
Fiber40%DV10g

PER SERVING *

Calories1710Calories from Fat1050
% DAILY VALUE*
Total Fat117g180%
Saturated Fat28g140%
Trans Fat
Cholesterol95mg32%
Sodium1600mg67%
Potassium1070mg31%
Protein40g78%
Calories from Fat1050
% DAILY VALUE*
Total Carbohydrate128g43%
Dietary Fiber10g40%
Sugars10g20%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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