05 January 2024 , 10:47
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Brits across the nation are starting the New Year with a resolution to eat healthier and lose weight.
If you're looking for a light meal after endless amounts of Christmas chocolate and Yorkshire puddings - Jamie Oliver has shared his 'fabulous' one-pan fish recipe with green olive tapenade and fresh basil. It cooks in just 15 minutes, is 'super easy' to make, and uses just five key ingredients.
"One-pan dishes like this are great, because they deliver a big flavour punch with minimal washing up," the celebrity chef said. This five-ingredient wonder is all about beautifully fragrant, fluffy rice, perfectly steamed fish and soft, juicy cherry tomatoes, accompanied by a flavour-packed tapenade straight from your store cupboard."
This recipe calls for white basmati rice, but if you're wanting to boost your weight loss and burn belly fat, you could always substitute it for brown rice. Senior Specialist Dietitian Maya Aboukhater at Bupa says high fibre starchy foods such as oats, brown rice, and wholegrain bread are key to burning belly fat, as well as fish, fruits, and vegetables.
According to Healthline, brown rice is 'generally more nutritious' than white rice too. This is because it is higher in fibre, as well as other nutrients such as magnesium. Although brown rice contains more calories than white, it is higher in protein which will help keep you full for longer.
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Jamie Oliver's One-pan fabulous fish recipe
Oliver's recipe can easily be tweaked for those wanting to lose weight this year (Ken McKay/ITV/REX/Shutterstock)Ingredients
- White fish fillets, skin off, pin-boned (500g)
- White basmati or brown rice (300g)
- Ripe miced-colour cherry tomatoes (350g)
- Fresh basil (15g)
- 6 tsp green olive tapenade
- 1 tbsp Olive oil
- 1 tbsp Red wine vinegar
- Extra virgin olive oil
- Salt and black pepper
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Method
- In a shallow casserole dish, mix the rice with two heaped teaspoons of tapenade, then pour over 600ml of water. Cook on a high heat with the lid on and let it come to the boil.
- Meanwhile, halve the tomatoes and add them to a bowl with one tablespoon of olive oil and red wine vinegar. Season with salt and black pepper and add most of the torn basil leaves.
- Cut the fish into four portions and place in the pan, pushing them into the rice. Add the tomatoes and put the lid back on and boil for 10 minutes - until the rice is cooked through and then cook without the lid for another two minutes.
- Spoon the remaining tapenade over the fish and garnish with the remaining basil leaves and a light drizzle of extra virgin olive oil.
Et voila! The beauty about this dish is how versatile it is. You can swap out white fish for salmon or prawns, and use jarred pesto instead of tapenade.