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Mediterranean Fish Stew

Mediterranean Fish Stew

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Fish Stew


7 41    6   30

Nutrition


  1. Kcal 400
  2. Fat 19g
  3. Carbs 29g
  4. Fibre 5g
  5. Protein 45g
  6. Saturates 3g



Ingredients


  1. 1 3 tbsp olive oil
  2. 2 1 large onion , sliced
  3. 3 1kg tomatoes , roughly chopped
  4. 4 1kg skinless halibut fillets, cut into large chunks
  5. 5 400g large raw prawns
  6. 6 Handful flat-leaf parsley , chopped
  7. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book.

Methods


  1. To make the garlic toasts, drizzle the bread with oil, then griddle or grill until golden all over. While the toasts are still hot, rub them with garlic and set aside.
  2. Heat the oil in a wide, deep frying pan. Add the onion and cook over a gentle heat for 5 mins until softened. Stir through the garlic and chilli and cook a couple of mins more. Add the tomato purée and tomatoes. Turn up the heat and cook for 10-15 mins, stirring until the tomatoes are pulpy. Pour over the wine and cook for 10 mi
  3. Add the fish stock and orange zest and heat until gently simmering. Nestle the halibut chunks into the liquid and cook for 5 mins. Add the clams and prawns and cook for 5 mins more until the fish is cooked through and the clams have opened (discard any that haven’t). Sprinkle the parsley over the stew and serve with the garlic.
  4. Lorem Ipsum is simply dummy text of the printing and typesetting industry. Lorem Ipsum has been the industry's standard dummy text ever since the 1500s, when an unknown printer took a galley of type and scrambled it to make a type specimen book.
  • Anika

    Written by anika

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