The Fit Foodie by Derval O'Rourke

Author:Derval O'Rourke
Language: eng
Format: epub
ISBN: 9780241976975
Publisher: Penguin Books Ltd
Published: 2016-06-19T16:00:00+00:00

SERVES 4

PREP TIME: 10 MIN

COOK TIME: 45 MIN

2 tbsp olive oil

1 onion, chopped

4 tomatoes, roughly chopped

2 celery sticks, chopped

5 garlic cloves, crushed

zest and juice of ½ lemon

12 baby potatoes, washed and halved

300ml vegetable or fish stock

600g mixed fresh fish fillets, cut into 5cm pieces (ask your fishmonger)

white pepper

2 tbsp grated Parmesan

4 tbsp chopped coriander

4 tbsp chopped dill

PROTEIN 35G

FAT (SATURATED) 14.1G (3.5G)

CARB 28G

FIBRE 6.8G

CAL 396

Preheat the oven to 180°C/350°F/gas 4. Heat the olive oil in a large casserole over a medium heat. Add the onion and cook for 2 minutes. Stir in the tomatoes and cook for 3 minutes. Add the celery, garlic, lemon zest and juice and cook for 10 minutes, stirring frequently. Add the potatoes and stock and bring to the boil. Reduce the heat and simmer, uncovered, for 10 minutes. Add the fish and simmer for 10–15 minutes, until the fish is cooked through.

Remove the casserole from the heat and season the stew with white pepper. Sprinkle over the Parmesan and place the casserole in the oven for 5 minutes to create a crispy topping. Ladle the stew into warmed serving bowls. Sprinkle over the herbs and serve.

Download

Copyright Disclaimer:
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.