Update my dinner status, I'm making this tonight.
1 chef marked this recipe as Favorite
Servings: 4 servings
Total Time (median): 0 : 00 Active Time: 0 : 00
US/Metric: [convert to metric]
Ingredients
Preparation
Heat one third of the oil in a deep pan until hot. Add the rosemary and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot and chilli and cook for 7-8 minutes until soft. Add the courgette and sun dried tomatoes and cook for a further 3-5 minutes until the courgettes are al dente. Add the chick peas and stock and simmer for 10 minutes. Add the parsley, lemon juice and seasoning and simmer for 5 minutes. Meanwhile, spread the flour on a flat plate and season with salt and pepper. Heat the remaining oil in a frying pan, add the garlic and fry for 3 minutes, then remove and discard them. Coat the fish in the seasoned flour and add them to the pan, skin side down. Cook for 5 minutes until golden brown, then flip the fish over and cook for a further 3 minutes. The fish should just flake. Divide the stew among 4 warmed deep plates and place the fish on top. Serve immediately. Converted by MC_Buster. Per serving: 216 Calories (kcal); 21g Total Fat; (87% calories from fat); 1g Protein; 6g Carbohydrate; 3mg Cholesterol; 53mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
