Sicilian-style fish stew
Give midweek suppers a taste of Italy with this super speedy, low-fat one-pot
Recipe uploaded by
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 minutes
Low-fat
- Heat 1 tbsp of olive oil in a wide, shallow pan. Add the onion, celery, garlic, anchovy (if using) and chilli flakes. Season and cook for 10 minutes. Add the tomatoes and cook for another couple of minutes. Pour in the wine and stock and bring to a boil. Cook for 2 minutes then add the couscous. Turn down to a simmer and add the fish. Cover with a lid and cook until the fish is done, about 5-7 minutes.
- Divide between 2 dishes, breaking the fish into large pieces. Sprinkle over lemon zest and parsley to finish.
Per serving
246 kcalories, protein 26.7g, carbohydrate 25.8g, fat 2.5 g, saturated fat 0.3g, fibre 2.8g, salt 2.32 g
Recipe from olive magazine, November 2009.
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http://www.bbcgoodfood.com/recipes/13193/
Difficulty and servings
Serves 2
Preparation and cooking times
Ready in 30 minutes
Low-fat
Ingredients
- olive oil
- 1 onion , halved and finely sliced
- 2 celery stalks, sliced
- 3 garlic cloves , sliced
- 1 anchovy , rinsed (optional)
- a pinch chilli flakes
- 2 plum tomatoes , diced
- 125ml white wine
- 400ml vegetable stock
- 50g couscous
- 250g white fish fillet, from a sustainable source
- ½ lemon , zested
- a handful chopped parsley
Per serving
246 kcalories, protein 26.7g, carbohydrate 25.8g, fat 2.5 g, saturated fat 0.3g, fibre 2.8g, salt 2.32 g
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