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Nine delicious salt-free recipes

Herb and lemon fish and prawn casserole

Just Cooking, Firies, Kerry

Serves 4

 

Herb and lemon fish and prawn casserole

Ingredients

  • 2 tbsp olive oil
  • 2 garlic cloves, finely chopped
  • 2 red onions, sliced
  • Zest of 1 lemon, finely grated
  • 1 red pepper, cored, cut into strips
  • 1 yellow pepper, cut into strips
  • 50ml white wine (optional)
  • 1 bunch scallions, finely sliced
  • 1 leek, trimmed and sliced
  • 1 large fennel bulb, thinly sliced
  • 2 x 400g tins of good quality chopped tomatoes
  • 2 tbsp chopped fresh chives
  • 2 tbsp chopped fresh coriander500g skinless firm white fish fillets (such as cod, haddock or halibut), cut into bite-sized pieces
  • 200g raw tiger prawns, peeled and de-veined
  • Freshly ground black pepper

Method

  1. Heat the oil in a shallow casserole dish over a medium heat and add the onions and garlic.
  2. Cover and cook slowly, without allowing them to brown for about 6 minutes or until the onions are beginning to soften.
  3. Add the peppers, leek, lemon and fennel and cook, stirring, for 2 minutes.
  4. If using, add the wine and allow to evaporate until there is a tablespoon left.
  5. Add the chopped tomatoes and black pepper.
  6. Bring to the boil, add the fish, bring to a simmer and cook uncovered for 10 minutes.
  7. After 10 minutes, add the prawns and cook for a further 4-5 minutes or until the fish is fully cooked.
  8. Stir in the chopped fresh herbs and serve.
Per Serving
Calories
285
Protein
36
Fat
9.5
Saturated
1.4
Mono
5.3
Poly
1.4
Carb
14.9
Sugar
13.2
Fibre
4.5
Salt
1.6

 

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