Mediterranean fish stew: Serves 2 – low GL
Ingredients:
– 2 tablespoons of olive oil
– 2 onions, finely chopped
– 3 crushed cloves of garlic
– 1 tin of tomatoes
– 1 tablespoon of tomato puree
– 1 tablespoon of paprika
– 35 grams of plain flour
– salt & pepper
– 450 grams of white fish (hake, haddock or cod)
– 1cup of white wine or water & 2 bay leaves
Method:
- Heat 1 tablespoon of olive oil in a pan over a medium heat and saute onions and garlic until soft
- Add tomatoes and cook for 3-4 minutes
- Add the tomato puree and paprika and cook for 2 minutes
- Cut the fish in to large chunks and dust with flour
- Fry the pieces of fish in olive oil in a frying pan on each side for 1-2 minutes until lightly browned
- Return fish to main pot and add cup of wine and bay leaves
- Simmer for 15 mins and season to taste.
Serve with brown rice.
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