Provençale fish stew
Provençale fish stew
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
- 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.
- 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)
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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