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Friday, July 1, 2016

provencal fish stew

How to make provencal fish stew recipe - Calories per serving 234

Serves 4

Preparation time 15 minutes, Cooking time 15–18 minutes

1 tablespoon olive oil
3 shallots, thinly sliced
3 garlic cloves, chopped
400 g (13 oz) can chopped tomatoes
1 tablespoon tomato purée
1 thyme sprig
300 ml (½ pint) gluten-free fish stock
300 g (10 oz) live mussels, scrubbed and debearded (discard any that don’t shut
when tapped)
500 g (1 lb) skinless cod or haddock fillet, cut into pieces
200 g (7 oz) squid, cleaned and sliced into rings
salt and pepper
2 tablespoons chopped parsley, to garnish

Heat the oil in a large pan, add the shallots and garlic and fry for 3–4 minutes until softened. Add the tomatoes, tomato purée and thyme and cook for a further 4–5 minutes.

Pour in the stock and bring to the boil, then add the mussels, fish and squid, cover the pan and cook for 5–6 minutes until the mussels have opened and the fish is cooked through. Discard any mussels that remain closed.

Season with salt and pepper, ladle into 4 bowls and serve sprinkled with parsley.

For hot & sour fish soup, place 850 ml (1½ pints) hot gluten-free fish stock, 1 teaspoon coriander seeds and 2.5 cm (1 inch) piece of fresh root ginger, peeled and sliced, in a saucepan and simmer for 5 minutes. Add 1 tablespoon gluten-free fish sauce, 2 thinly sliced red chillies and 3 thinly sliced garlic cloves and simmer for a further 2 minutes, then add 300 g (10 oz) raw peeled king prawns and 200 g (7 oz) skinless cod or haddock fillet, cut into pieces, and cook gently for 5–6 minutes until the prawns turn pink and the fish is cooked through. Add 2 sliced spring onions and the juice of 1 lime. Season to taste and serve sprinkled with 2 tablespoons chopped coriander. Calories per serving 128

provencal fish stew recipe
provencal fish stew
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