Fish Stew

18 25 440
Ingredients Minutes Calories
Prep Cook Servings
5 min 20 min 4
Fish Stew
Health Highlights

Ingredients


4 anchovy Anchovy (fillets, canned)
142 gm Celery
57 gm Green onion (trimmed and choppes)
29 gm Red chili pepper (also chile or chilli) (de-stalked)
57 gm Butter, grass fed, unsalted (refined, falvorless)
2 clove(s) Garlic
1/2 tbsp Apple cider vinegar
199 gm Passata
2 cup Bone broth, Organic
29 gm Basil, fresh (1)
1 cup Coconut milk, sweetened
397 gm Atlantic salmon, wild
199 gm Atlantic Cod
199 gm Prawns, raw
1 clove(s) Garlic
1/4 tsp Saffron (1x pinch, optional)
4 tbsp Sour cream, 14% M.F. (optional)
1/2 whole lemon(s) Lemon juice

Instructions


GET READY: ingredients out • large pan •

GET SET: skim read instructions before you begin •

GO! :: Instructions

  1. For The Stew: to your food processor add the celery, anchovies, scallions, garlic and chilli, then blitz until finely chopped. 
  2. Heat the butter in a casserole pan and add the fish paste, stirring regularly. 
  3. Pour in the apple cider vinegar and allow it to cook.
  4. Add the tomato passata and bone broth, tear in most of the basil leaves and season with plenty of salt and pepper. 
  5. Cook for a further 2 minutes and then add in the coconut milk and bring to the boil.
  6. Chop the fish up into 3-inch even-sized chunks and then add to the stew with the raw prawns. Cover with the lid and boil for 5 minutes.
  7. For The Saffron Sauce: meanwhile, peel the garlic clove and using a pestle and mortar, bash with salt and the saffron. Mix in the sour cream and lemon juice.
  8. To Serve: once the fish is cooked through, serve up amongst 4 dishes and top with remaining basil leaves and dollop on the saffron sauce. Enjoy!

Nutrition Facts

Per Portion

Calories 440
Calories from fat 204
Calories from saturated fat 103
Total Fat 22.7 g
Saturated Fat 11.4 g
Trans Fat 0
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 2.9 g
Cholesterol 189 mg
Sodium 578 mg
Potassium 1249 mg
Total Carbohydrate 14.0 g
Dietary Fiber 2.2 g
Sugars 6.2 g
Protein 46 g

Dietary servings

Per Portion


Meat 2.2
Milk Alternative 0.3
Vegetables 1.6

Energy sources


Pygal12%411.67099797902426113.1647362867776746%451.1432936522856246.3682223588150542%295.11210183505295172.771476766605112%46%42%CarbohydratesFatProtein

Meal Type(s)





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