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Mediterranean tomato fish stew  recipe

Mediterranean tomato fish stew recipe

1 rating

This simple Mediterranean fish stew recipe is a perfect summer dinner and easy way to cook fish. Cherry tomatoes cook down with plenty of basil for a fragrant sauce to poach the fish in - ready in under 30 mins, simply serve with brown rice and kale for a healthy dinner idea. See method

  • Serves 4
  • 5 mins to prepare and 25 mins to cook
  • 370 calories / serving
  • Healthy

Ingredients

  • 1½ tbsp olive oil
  • 1 onion, sliced
  • 2 garlic cloves, sliced
  • 600g cherry tomatoes
  • 15g basil, leaves picked and roughly chopped, stems finely chopped
  • 2 packs boil in the bag brown rice
  • 4 white fish fillets, defrosted
  • 130g kale, to serve (optional)
If you don't have any kale, try using spinach

Each serving contains

  • Energy

    1560kj
    370kcal
    19%
  • Fat

    7g 10%
  • Saturates

    1g 6%
  • Sugars

    8g 9%
  • Salt

    0.9g 15%

of the reference intake
Carbohydrate 50g Protein 25.1g Fibre 6.2g

Method

  1. Heat 1 tbsp oil in a large ovenproof shallow casserole or frying pan. Add the onion and fry for 6-8 mins over a medium heat until softened, then stir in the garlic. Fry for another minute, then tip in the tomatoes, chopped basil stalks and 150ml water.
  2. Turn up the heat to medium-high and simmer for 8-10 mins until the cherry tomatoes start breaking down. Lightly mash with a potato masher or the back of a spoon to break the tomatoes down further, release their juices and turn saucy. Season.
  3. Meanwhile, lower the rice bags into a large pan of salted boiling water and cover. Simmer for 15-17 mins until the rice is tender. Lift the bags from the water and drain.
  4. Pat the fish fillets dry with kitchen paper and season all over. Add a splash more water to the tomatoes if you need to, to make them saucy, and stir in most of the basil. Nestle the fish fillets into the tomato sauce. Half cover with a lid or a baking sheet and simmer on a low heat for 5-8 mins until the fish is cooked through and flaky when pressed. Scatter over the remaining basil to serve. Cut the rice bags open and serve alongside the fish stew.

See more Under 30-minute meals

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