2201

Sicilian-style fish stew

  • serves 2
  • A little effort

Fish gently simmered in a tomato and couscous sauce topped with zesty gremolata for a healthy and filling meal.

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https://youtube.com/watch?v=B3VMF65vr5o%26hl%3Den%26fs%3D1

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Ingredients

  • olive oil
  • onion 1, halved and finely sliced
  • celery 2 stalks, sliced
  • garlic 3 cloves, sliced
  • anchovy 1, rinsed (optional)
  • chilli flakes a pinch
  • plum tomatoes 2, diced
  • white wine 125ml
  • vegetable stock 400ml
  • couscous 50g
  • skinless firm white fish such as cod or coley 250g
  • lemon ½, zested
  • parsley a handful of chopped

Method

  • Step 1

    Heat 1 tbsp of olive oil in a wide, shallow pan. Add the onion, celery, garlic, anchovy (if using) and chilli flakes. Season and cook for 10 minutes. Add the tomatoes and cook for another couple of minutes. Pour in the wine and stock and bring to a boil. Cook for 2 minutes then add the couscous. Turn down to a simmer and add the fish. Cover with a lid and cook until the fish is done, about 5-7 minutes. Divide between 2 dishes, breaking the fish into large pieces. Sprinkle over lemon zest and parsley to finish.

Nutritional Information

  • Kcals 246
  • Fat 2.5g
  • Carbs 25.8g
  • Fibre 2.8g
  • Protein 26.7g
  • Salt 2.32g
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