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. 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.
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|Serving Size: 1 Serving (726g)|
|Recipe Makes: 4|
|Calories from Fat: 308 (27%)|
|Amt Per Serving||% DV|
|Total Fat 34.2g||46 %|
|Saturated Fat 4.5g||22 %|
|Monounsaturated Fat 17.7g|
|Polyunsanturated Fat 8.1g|
|Cholesterol 72.6mg||22 %|
|Sodium 280.2mg||10 %|
|Potassium 3302.5mg||87 %|
|Total Carbohydrate 138.5g||41 %|
|Dietary Fiber 38.4g||154 %|
|Sugars, other 100.1g|
|Protein 73.1g||104 %|
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Calories per serving: 1127
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