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Photo of One-pot Mediterranean fish stew by WW

One-pot Mediterranean fish stew

8
Points®
Total Time
45 min
Prep
15 min
Cook
30 min
Serves
4
Difficulty
Moderate
A hearty wholesome vegie packed stew. Enjoy with some warm crusty bread.

Ingredients

Eggplant

1 small, cut into 1.5cm-thick slices

Olive oil

1 tbs

Red onion

1 medium, finely chopped

Garlic

1 clove(s), crushed

Green capsicum

1 medium, cut into 1.5cm pieces

Red capsicum

2 medium, cut into 1.5cm pieces

Celery

3 stick(s), stalks, cut into 1.5cm pieces

Capers, rinsed, drained

1 tbs

Caster sugar

1 tbs

Tomato passata

700 g

Chicken stock

1 cup(s)

Vinegar

60 ml, red wine

Snapper, raw

500 g, or other boneless white fish fillets, cut into 4cm pieces

Fresh flat-leaf parsley

½ cup(s)

Ciabatta bread

200 g, (8 x 25g slices)

Rocket

4 cup(s), (120g)

Oil spray

2 x 3 second spray(s)

Instructions

  1. Preheat grill to high and line tray with foil. Lightly spray both sides of eggplant with oil and grill for 3 minutes each side or until golden. Cut into 1.5cm pieces.
  2. Heat half the oil in a large saucepan over medium heat. Cook onion, garlic, capsicum and celery, stirring occasionally, for 5 minutes or until softened. Add capers, sugar, pasta sauce, stock, grilled eggplant and 2 tablespoons vinegar and bring to the boil. Reduce heat to medium and simmer, uncovered, for 5 minutes.
  3. Add fish and simmer, uncovered, for 10 minutes or until fish is cooked though and sauce has thickened slightly. Remove from heat. Stir in parsley.
  4. Meanwhile, whisk remaining oil and vinegar in a medium bowl. Add rocket and toss to combine. Serve stew with rocket salad and ciabatta.

Notes

Capers are small, unopened flower buds and are available in the condiments aisle of the supermarket. They are usually stored in salt or brine so you need to rinse them well.

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