Provençale fish stew

    Provençale fish stew

    11saves
    45min


    2 people made this

    White fish are low in cholesterol and kilojoules, but high in valuable minerals, including potassium and phosphorus, and have useful quantities of niacin.

    Ingredients
    Serves: 4 

    • 3 teaspoons olive oil
    • 1 medium onion, finely chopped
    • 4 cloves garlic, crushed
    • 1 red capsicum, diced
    • 1 can (400g) no-added-salt chopped tomatoes
    • 1/3 cup chicken stock
    • 1/4 cup Kalamata olives, pitted and chopped
    • 1/2 teaspoon fennel seeds
    • Cayenne pepper
    • Salt
    • 375g snapper, cut into 2.5cm cubes
    • 375g morwong or blue-eye cod, cut into 2.5cm cubes
    • 1/3 cup chopped fresh basil

    Directions
    Preparation:25min  ›  Cook:20min  ›  Ready in:45min 

    1. Heat the oil in a large nonstick frying pan over moderate heat. Add the onion and garlic and cook for 5 minutes or until the onion is soft. Add the capsicum and cook for 4 minutes or until crisp-tender.
    2. Add the tomatoes, the stock, olives, fennel seeds, and a pinch each of cayenne pepper and salt. Bring to the boil, then reduce to a simmer. Add the snapper and morwong, cover and cook for 7 minutes or until the fish is cooked. Stir in the basil just before serving.

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    Reviews (2)

    JoRhodes
    0

    This was very easy to make. I eliminated the Olives, and added parsley and chives to the basil. Awesome taste, would definitely make again - 03 Jul 2013

    0

    I added some Octopus to this recipe omitted the fennal seeds and used Dill instead - 11 Apr 2010

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