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Jamie's Mediterranean-style fish stew recipe

Jamie's Mediterranean-style fish stew recipe

2 ratings

Jamie says: "This one-pot wonder is a celebration of succulent fish, summer veg and the classic Mediterranean flavours of olives, garlic and lemon. Ready in just 25 minutes, crispy salmon and fluffy couscous make the base for a delicious meal for 2". See method

  • Serves 2
  • 5 mins to prepare and 20 mins to cook
  • 592 calories / serving
  • Healthy

Ingredients

  • 150g couscous
  • olive oil
  • 1 lemon
  • 2 salmon fillets (120g each), skin on, scaled and pin-boned
  • 2 garlic cloves
  • 2 courgettes
  • 10 kalamata olives (stone in)
  • 400g tin quality plum tomatoes
  • 10g fresh parsley

Each serving contains

  • Energy

    2490kj
    592kcal
    30%
  • Fat

    19g 27%
  • Saturates

    3g 16%
  • Sugars

    13g 14%
  • Salt

    1.2g 20%

of the reference intake
Carbohydrate 72.9g Protein 38.4g Fibre 6.8g

Method

Jamie Oliver 155x255

  1. Put the couscous in a large heatproof bowl, just cover with boiling water, then add 1 tsp olive oil, a good grating of lemon zest and a pinch of sea salt and black pepper. Cover with a plate and leave to fluff up while you make the stew.
  2. Place the salmon fillets, skin side down, in a dry non-stick frying pan on a medium heat and cook for 2 mins or until the skin starts to sizzle. Flip over, then carefully peel off the skin and place directly into the pan next to the salmon. Cook the salmon for 2 mins to colour, then remove to a plate. Fry the skin for 3 mins more, then remove to the plate with the salmon.
  3. Wipe out the pan and return it to a medium heat with 1 tbsp olive oil. Peel and finely slice the garlic, thinly slice the courgettes and de-stone the olives, then add everything to the pan and cook for 10 mins until soft and sweet. Pour in the plum tomatoes, breaking them up with the back of a spoon. Grate in a little lemon zest, then place the salmon fillets on top of the sauce, cover with a lid and cook for 5 mins or until the salmon is perfectly tender.
  4. Pick and finely chop the parsley leaves, then add most of it to the couscous, fluffing it up with a fork as you go. Divide between 2 bowls, then spoon over the stew and place a salmon fillet on top. Sprinkle over the remaining parsley and top with the crispy salmon skin. Serve with lemon wedges for squeezing over.
See more Jamie Oliver recipes

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