SIMPLE FISH STEW RECIPE - BBC GOOD FOOD
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Main course, Supper
Total Time 35 minutes
Prep Time 10 minutes
Cook Time 25 minutes
Yield 2
Number Of Ingredients 10
Steps:
- Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Nutrition Facts : Calories 346 calories, FatContent 8 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 20 grams carbohydrates, SugarContent 17 grams sugar, FiberContent 11 grams fiber, ProteinContent 42 grams protein, SodiumContent 1.7 milligram of sodium
SIMPLE BAKED FISH RECIPE - FOOD.COM
Make and share this Simple Baked Fish recipe from Food.com.
Total Time 25 minutes
Prep Time 5 minutes
Cook Time 20 minutes
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 425. Lightly grease or spray a 13" x 9" (or larger) baking dish.
- Rinse fish filets and pat dry. Set them in a single layer in the prepared baking dish.
- In a small bowl, combine melted butter, lemon juice, garlic, sugar, pepper, thyme and parsley. Stir well. Pour evenly over fish filets.
- Sprinkle with the breadcrumbs.
- Bake at 425 for about 20 minutes or until filets are opaque and flakey.
Nutrition Facts : Calories 253.1, FatContent 13.9, SaturatedFatContent 8.1, CholesterolContent 87.3, SodiumContent 227, CarbohydrateContent 8.2, FiberContent 0.5, SugarContent 1.7, ProteinContent 24.2
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