Waitrose

Mediterranean fish stew

  • 1 of your 5 a day
  • Low Fat

Ingredients

400g can chopped tomatoes
4 fresh tomatoes, roughly chopped
50g pitted black olives, halved
1 clove garlic, crushed
1 tsp Bart Blends Mediterranean seasoning
200ml vegetable stock
200g pack Waitrose Cavolo Nero
1 bunch salad onions, cut into 1cm slices
260g pack cod fillets, cut into chunks
180g pack 2 sea bass fillets, skinned and cut into chunks
Handful of fresh basil form a large pot, roughly torn

Method

1.  Place the canned and fresh tomatoes in a large saucepan with the olives, garlic, Mediterranean seasoning and stock. Bring to
the boil and simmer for 5 minutes. Shred the cavolo nero and add with the salad onions, then cook for a further 3 minutes.

2.  Add the fish and cook, covered, for 1-2 minutes until just cooked through, then season and add the basil. Serve with crusty bread.

Mediterranean fish stew
  • Preparation time: 10 minutes
  • Cooking time: 10 minutes
  • Total time: 20 minutes 20 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 707kJ
168kcals
Fat 4.4g
Saturated Fat 0.9g
Carbohydrate 7.5g
Sugars 6.1g
Protein 24.5g
Salt 1.3g
Fibre 3.6g

per serving

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This recipe was first published in Tue Aug 02 09:52:00 BST 2016.