Provencale kingfish


I love this time of year with the hint of spring starting.  Here is a favourite recipe adapted from an old delicious magazine  that I have made with salmon, snapper and kingfish.  Easy, fresh and perfect for topping up your omega-3s.  Omega-3s are called ‘essential’ fatty acids because they cannot be produced naturally by the human body - they need to be obtained from food.  Omega 3s are are extremely beneficial to your health because they are anti-inflammatory  - they can help lower cholesterol, reduce high blood pressure,  and may reduce symptoms of arthritis and depression.  On of the main sources of omega 3s is seafood and the Heart Foundation recommends that all Australians aim to include 2–3 servings of fish (including oily fish) per week to provide 250–500 milligrams of marine-sourced omega-3s per day.


  • 4 x 150 g kingfish fillets
  • 2 garlic cloves finely chopped
  • grated zest 1 lemon
  • 600g cherry tomatoes (halved)
  • 2 anchovy fillets in oil drained chopped
  • 2 tbs capers rinsed drained
  • 2 tsp red wine vinegar
  • 1 tsp caster sugar
  • 12 pitted kalamata olives
  • baby spinach and steamed asparagus, beans or broccolini to serve


  1. Heat 2 tsp oil over low heat, add garlic, lemon zest and stir for 2 mins. Stir in remaining ingredients, partially cover and cook for 3-4 minutes until tomato just softens. Remove and set aside while you cook the fish.
  2. Season fish with salt and pepper.
  3. Cook in 2 tsp olive oil 3-4 mins on each side or until just cooked through.
  4. Serve fish with sauce, baby spinach and steamed asparagus.

(I think I spend more on baby spinach than I do on shoes!)

Rachel is a university qualified Clinical Nutritionist based in Balmain.  She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.