Fish_stew

Fish Stew with Gremolata

Ingredients:

  • 1 onion, chopped
  • 3 garlic cloves
  • ½ cup white wine
  • 500g firm white flesh fish
  • 10 tomatoes, chopped
  • 2 cups fish stock
  • 1 bunch parsley, leaves removed, finely chopped
  • 1 bay leaf
  • Juice and zest of 1 lemon
  • 2 tablespoons extra virgin olive oil

Method:

Heat 1 tablespoon olive oil in a sauté pan over medium heat. Cook onion until soft.

Add garlic and cook for a further minute and add white wine. Add fish, tomatoes, fish stock, ½ the parsley and bay leaf. Cook for 20 minutes or until fish flakes easily.

For the Gremolata, combine remaining parsley, lemon juice and oil in a bowl, season to taste.

Serve fish stew with gremolata.

Nutrition:
Energy
Protein
Fat total
Saturated fat
Monounsaturated fat
Polyunsaturated fat
Trans fat
Very long chain N3 fatty acids
Carbohydrates
Sugars
Fibre
Sodium
Nutrition: Per serve
(4 serves total)
Per 100g
Energy 1285kJ 171kJ
Protein 28g 4g
Fat total 12g 2g
Saturated fat 2g 0.30g
Monounsaturated fat 7g 1g
Polyunsaturated fat 1g 0.16g
Trans fat 0.03g 0g
Very long chain N3 fatty acids 0.10g 0.01g
Carbohydrates 15g 2g
Sugars 13g 2g
Fibre 7g 1g
Sodium 487mg 65mg