| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Seafood |
|
Food3, Ood9 |
4 |
servings |
INGREDIENTS
| 4 |
|
170 g; (6oz) cod fillets, |
|
|
; pin boned |
| 2 |
|
400 g; (14oz) can chick |
|
|
; peas, drained and |
|
|
; washed |
| 900 |
g |
Courgettes; trimmed and chopped |
|
|
; (2lb) |
| 6 |
tb |
Extra virgin olive oil |
| 1 |
ts |
Chopped fresh rosemary leaves |
| 1 |
|
Bay leaf |
| 1 |
lg |
Onion; finely diced |
| 1 |
|
Stick celery; trimmed and chopped |
| 1 |
md |
Carrot; chopped |
| 1 |
sm |
Fresh red chilli; seeded and chopped |
| 4 |
|
Sun dried tomatoes; finely diced |
| 150 |
ml |
Fish stock; (5fl oz) |
|
|
Salt and freshly ground black pepper |
| 2 |
tb |
Chopped fresh flat leaf parsley |
| 1/2 |
|
Lemon; juice of |
| 3 |
tb |
Plain flour |
| 2 |
|
Fat garlic cloves; sliced |
INSTRUCTIONS
Heat one third of the oil in a deep pan until hot. Add the rosemary
and bay leaf and cook for 1 minute. Stir in the onion, celery, carrot
and chilli and cook for 7-8 minutes until soft. Add the courgette and
sun dried tomatoes and cook for a further 3-5 minutes until the
courgettes are al dente. Add the chick peas and stock and simmer for
10 minutes. Add the parsley, lemon juice and seasoning and simmer for
5 minutes.
Meanwhile, spread the flour on a flat plate and season with salt and
pepper. Heat the remaining oil in a frying pan, add the garlic and
fry for 3 minutes, then remove and discard them. Coat the fish in the
seasoned flour and add them to the pan, skin side down. Cook for 5
minutes until golden brown, then flip the fish over and cook for a
further 3 minutes. The fish should just flake. Divide the stew among
4 warmed deep plates and place the fish on top. Serve immediately.
Converted by MC_Buster.
Per serving: 216 Calories (kcal); 21g Total Fat; (87% calories from
fat); 1g Protein; 6g Carbohydrate; 3mg Cholesterol; 53mg Sodium Food
Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 4 Fat;
0 Other Carbohydrates
Converted by MM_Buster v2.0n.
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