In an attempt to vary my weekly menu and to keep my January diet on track, today I made a Mediterranean Fish Stew. It was delicious and so I am going to share it with you.
All the herbs and spices are ones generally in our cupboards. Some of the ingredients in this recipe replace others in the originally recipe. For example the original recipe uses Saffron threads, but I used turmeric and lemon instead. Not as flowery as Saffron, but an enjoyable end result. To make this recipe more accessable for everyday cooking, I have used dried Italian herbs in place of freshly chopped parsley and dill.
As I am cooking this to be low fat as part of a low fat diet, I cooked the fish and onions in one cal spray oil and a little water as opposed to olive oil. Of course if you are on a low carb diet, you could use olive oil in the fry pan.
Mediterranean Fish Stew
A herby tomato based white fish stew
- One cal oil or Olive oil
- 500 gm White fish, skinned cut into 3 cm pieces
- 1 medium Onion Chopped
- 2 cloves Garlic Chopped or crushed
- 400 gm Chopped tomatoes
- 12 Chopped black olives
- 2 tbsp Flaked almonds roughly chopped
- 1 tsp Turmeric
- 1/2 Lemon juice
- 2 tsp Italian dried herbs
- Salt and Pepper
Preheat the oven on 170 degrees or Gas 4.
Heat the frying pan with the one cal spray and a drop of water (3 tablespoons).
Cook the fish in 2 batches for just 30 seconds on each side to seal. Place in the casserole dish.
Add some more one cal spray and water to the pan and add the onions and cook without colouring for 4 minutes. Add the garlic and cook for a further 2 minutes.
Add the chopped tomatoes, turmeric, lemon and Italian herbs and cook for 5 minutes.
Stir in the almonds and the chopped olives and add to the fish in the casserole dish.
Cook in the oven for 30 minutes and serve with new potatoes and a vegetable or salad of your choice.
Nutrients per portion
Calories 258, Fat 7.5 g, Carbs 6.4 g (5 net), Protein 34 g