Italian Fish Stew Food, Healthy Eating

  • Cooking time: 10 minutes
  • Serves: serves 2
  • Difficulty: easy

Ingredients

  • 2 John Dory fillets – substitute with other white fish if preferred
  • 1 tbs butter
  • 1 red onion – peeled and finely chopped
  • 2 cloves of garlic – peeled and finely chopped
  • 1 long red chilli – deseeded and finely chopped
  • ½ bunch parsely stalks – finely chopped
  • Handful kalamata olive –pitted
  • 1 punnet cherry toms
  • 1 tin toms
  • ½ cup of passatta
  • 1/3 cup chicken or fish broth
  • 1 tbs capers – roughly chopped
  • 6 anchovy fillets – roughly chopped
  • Sea salt
  • Black pepper

Method

  1. In a fry pan heat the butter on medium heat
  2. Add the onion, garlic, chilli parsley stalks and sauce for 3-4 minutes
  3. Add the broth and allow to reduce by half
  4. Add the passata, tin tomatoes, cherry tomatoes, olives capers, anchovies and season
  5. Reduce the heat to a light simmer, cook for 15 minutes
  6. Add the fish and continue to cook for 4-6 minutes (depending on thickness of fish)
  7. Remove from heat, season and serve
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