Italian-stytle fish stew with a spicy tomato base
Heat a large heavey-based pan or cassorole dish on the het. Add the olive oil.
Add the onion, fennel and garlic and cook over a a low heat for 5-6 minuts, or until the vegetables have lightluy caramelised.
Add the chilli flakes and mix well. Place the pieces of fish on top, then pour over the wine, bring to the boil and cook for 1 minute.
Pour over the fish stock, add the chopped tomatoes, then bring to a simmer. Cook for 2-3 minutes before adding the chopped coriander, prawns, mussels and Pernod, if using. Cover with a tight-fitting lid and simmer for a further 3-4 minuts. Season to taste.
Trasfer the stew to bowls, garnish with toasted garlic croutons and serve.
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
|Serving Size: 1 Serving (325g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 48 (27%)|
|Amt Per Serving||% DV|
|Total Fat 5.3g||7 %|
|Saturated Fat 1g||5 %|
|Monounsaturated Fat 2.1g|
|Polyunsanturated Fat 1.1g|
|Cholesterol 56.4mg||17 %|
|Sodium 513.4mg||18 %|
|Potassium 833mg||22 %|
|Total Carbohydrate 11.9g||4 %|
|Dietary Fiber 2.5g||10 %|
|Sugars, other 9.4g|
|Protein 19.3g||28 %|
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Calories per serving: 177
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