Fish in tomato fennel stew
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2
| Prep | 3 min | |
| Cook | 10 min |
- Extra virgin olive oil, 2 teaspoon(s)
- Garlic, minced or crushed, 2 teaspoon(s)
- Fennel, ½ bulb(s), sliced
- Diced tomatoes, canned, salt reduced, 1 x 400g can(s)
- Dried mixed herbs, 2 teaspoon(s)
- White fish, any type, raw, 300 g
- Cauliflower rice, fresh or frozen, 2 cup(s)
Method
Heat 1 teaspoon of oil in a non-stick frying pan over medium-high heat. Add the garlic and fennel, stir until fragrant. Add tomatoes and dried mixed herbs and stir, until mixture starts to bubble.
Gently add the fish to the centre of the pan. Cover and cook for 5 to 7 minutes, until the fish is opaque and just cooked through.
Meanwhile, in a bowl, combine the remaining 1 teaspoon of oil and the cauliflower. Cover and steam in the microwave for 4 to 5 minutes.
Divide the cauliflower rice between two serving plates. Top each plate with fish in tomato fennel stew.
TIP: Garnish with fresh chopped parsley and lemon wedges, if you have some available.
Nutrition facts per serve
Makes 2 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 1.5 |
| Bread & Cereals | 0 |
| Vegetables | 1.9 |
| Fruit | 0 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 303 |
| Protein | 35 g |
| Total fat | 10.1 g |
| - Saturated fat | 2.2 g |
| Total carbohydrates | 12 g |
| - Total sugars | 10.5 g |
| Fibre | 4.4 g |
| Sodium | 209 mg |
Looking for healthy, comforting meals this winter?
Get a free 3-part winter recipe series