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Karen Steinke Reilly
Mediterranean fisherman's stew
A nice Mediterranean recipe. The main course contains the following ingredients: fish, olive oil, onions (in rings), garlic (finely chopped), tomato paste, fish stock (1/4 tablet), fresh parsley ((a 30 g), finely chopped), saffron, dried chili peppers, bay leaves, nutmeg, seaweed fillet, fresh sardine fillets (100 g and refrigerator compartment).
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Ingredients
Directions
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Heat oil in frying pan and gently bake onion rings and garlic for 2-3 minutes.
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Stir in tomato puree and fry gently for 1 min.
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Add broth, 2 tbsp parsley, saffron, chili peppers and bay leaves.
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Season the onion mixture with salted nutmeg, salt and (coarsely ground) pepper and gently simmer on low heat for another 15 minutes.
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cut the seawolf fillet into coarse pieces.
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Sardine dry dabs and put seawolf with sardines between onion in cooking liquid.
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Place the lid on the frying pan and gently simmer the fish in 10 min.
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Scatter leftover parsley.
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Tasty with pasta or bread and broccoli..
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Nutrition
305Calories
Sodium0% DV1.240mg
Fat28% DV18g
Protein62% DV31g
Carbs1% DV4g
Fiber40% DV10g
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