Moroccan fish stew
- Preparation and cooking time
- Prep:
- Cook:
- Easy
- Serves 4
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Showing items 1 to 3 of 6
- 1 tbsp cold-pressed rapeseed oil
- 1 medium onionthinly sliced
- 2 thin leekstrimmed and sliced
- 1/2 small fennel bulbquartered and very thinly sliced
- 2 large garlic clovesfinely sliced
- 2 tsp ground coriander
- 1 tsp ground cumin
- 1/2 tsp chilli flakes
- 1/4 tsp ground cinnamon
- 400g can chopped tomatoes
- 375g sweet potatoespeeled and cut into chunks
- 1 yellow pepperdeseeded and cut into chunks
- 1 red pepperdeseeded and cut into chunks
- 400g can chickpeasdrained and rinsed
- juice 1 large orangethe peel thickly sliced with a vegetable peeler
- 200g skinless line-caught codhaddock or pollock fillet, cut into chunks
- 200g skinless wild salmoncut into chunks
- 1/2 small pack flat-leaf parsleyroughly chopped
Nutrition: per serving
- kcal448low
- fat12glow
- saturates2g
- carbs49g
- sugars26g
- fibre13g
- protein29g
- salt0.7g
Method
step 1
Heat the oil in a large flameproof casserole dish or saucepan and gently fry the onion, leeks and fennel for 10 mins, stirring occasionally, or until the veg is well softened and lightly browned. Add the garlic and spices, and cook for 30 secs more. Season well with ground black pepper.
step 2
Tip in the chopped tomatoes, sweet potatoes, peppers, chickpeas, orange juice and peel with 300ml water and bring to a gentle simmer. Cover loosely and cook for 20 mins, stirring occasionally, until the potatoes are softened but not breaking apart.
step 3
Add the fish pieces on top of the bubbling liquid and cover. Poach over a medium heat for 3-4 mins or until the fish is just cooked. Adjust the seasoning and serve scattered with parsley.
