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Italian Poached Fish & Mustard Wholemeal Pasta

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What I love about this dish, is that it looks beautiful (well, I think so anyway!) I love the bright colours against the more dull-coloured fish. It's a great recipe if you have the family over as the mustard wholemeal pasta is insanely delicious and fulls everyone up nicely. Of course just be sure to double the recipe or do so as you need to, to accommodate the number of people you are cooking for!

​Fish is a fantastic protein and has less fat in it than red meat, a great ingredient for your heart health in particular with its omega 3 properties. This combination is beautiful, enjoy!

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Ingredients

Serves: 2

• 2 200g peices of white, firm and fresh white fish
• 2 zucchinis / courgettes
• 1 red capsicum
• 1 medium white onion
• 4 cloves garlic
• 200ml pinot gris
• 1 can (400g) cherry tomatoes
• 2 tsp dried tarragon
• 1 tsp marjoram
• 1 tsp sweet basil
• 1 Tbsp tomato paste
• 2 Tbsp olive oil
• 2 serves wholemeal pasta
• 2 Tbsp wholegrain mustard
• 1/2 cup grated parmesan cheese
• A handful of parsley

How to

Let's prep first:

• Put on a large saucepan of salted water to bring to the boil (the water should fill about 3/4 of the pot) - this pot is for your pasta
  
• While you wait for the water to boil, dice the onion and garlic (crush garlic first to release the flavour)
• Chop the capsicum and zucchini to about the size of your cherry tomatoes
• On a seperate element, heat a large frying pan that has a lid to a medium heat 
  

Now we can start cooking:

• Sauté the onion, garlic, zucchini and capsicum in the frying pan with a Tbsp olive oil
• Once the onions are transparent, put in the marjoram, basil and tarragon​
• Sauté for a couple minutes to release the flavor
• Turn the heat up and add the wine
• Stir and reduce for 5 minutes
• Add the cherry tomatoes, tomato paste and mix the ingredients
• Cover with a lid and let simmer for 15 - 20 minutes 

​Once the water in the saucepan is boiling: 

• Add the pasta to the water and cook as per instructions on the packet and / or to your liking

Once the frying pan mix has simmered for 15 - 20 minutes:

• Add the fish by laying it on top of the mixture
• Cover and simmer again for another 5 minutes or until the fish is cooked (check by inserting a fork in the middle of the fish to see if it starts to flake apart)

Don't forget about the pasta:

• Drain the pasta once it is cooked and place back into the pot
• Add the wholegrain mustard, parmesan cheese and 1 tbsp of olive oil
• Gently combine

Time to serve up!

• Serve up the pasta and gently with a large spatula, serve a whole piece of fish with the sauce on the plate next to the pasta
• Garnish with fresh chopped parsley and sprinkle on top with grated parmesan as well as a couple grinds of black pepper​

Made this recipe yourself?
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using @adiabeticsmenu so we can see!

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