Recipes
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
- Heat the oil in a shallow casserole dish over a medium heat and add the onions and garlic.
- Cover and cook slowly, without allowing them to brown for about 6 minutes or until the onions are beginning to soften.
- Add the peppers, leek, lemon and fennel and cook, stirring, for 2 minutes.
- If using, add the wine and allow to evaporate until there is a tablespoon left.
- Add the chopped tomatoes and black pepper.
- Bring to the boil, add the fish, bring to a simmer and cook uncovered for 10 minutes.
- After 10 minutes, add the prawns and cook for a further 4-5 minutes or until the fish is fully cooked.
- Stir in the chopped fresh herbs and serve.
Per Serving