Mediterranean Fish Stew

Name: Mediterranean Fish Stew with Couscous and Parsley Dressing
Total time: 45 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 150 Couscous; ½ Dried Italian Herbs; 1 Onion; 30 Tomato Puree; 1 Garlic Clove**; 215 Smoked Fish Mix; 1 Flat Leaf Parsley; ½ Vegetable Stock Powder; 1 Green Pepper; 1 Chilli Flakes; 125 Premium Tomato Mix; 2 Olive Oil; ½ Sugar; Water; 300 Water for the Couscous

with Couscous and Parsley Dressing

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Fresh, zesty and wholesome, our Mediterranean-inspired fish stew is the perfect one-pot recipe for any night of the week. In this dish, our delicious seafood mix is gently combined in a rich vegetable packed stew and steamed until cooked through. We’ve served this delicious stew with a simple couscous salad and finished everything off with a delicious parsley dressing for a real taste of the Mediterranean.

The quantities provided above are averages only.

Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites. Due to the war in Ukraine, it has been necessary to substitute sunflower oil with rapeseed oil in some products without a label change. The FSA have advised that allergic reactions to rapeseed oil are rare.

Total45 minutes

Active 20 minutes

DifficultyMedium

Ingredients

serving amount

150

Couscous

Dried Italian Herbs

Onion

Tomato Puree

Garlic Clove**

215

Smoked Fish Mix

Flat Leaf Parsley

Vegetable Stock Powder

Green Pepper

(May contain traces of: Celery)

Chilli Flakes

125

Premium Tomato Mix

Not included in your delivery

Olive Oil

Sugar

Water

300

Water for the Couscous

Nutritional information

Energy (kcal)409 kcal

Energy (kJ)1711 kJ

Fat9 g

of which saturates1 g

Carbohydrate67 g

of which sugars13 g

Protein13 g

Salt1 g

Always refer to the product label for the most accurate ingredient and allergen information.

Utensils

•Chopping Board

•Grill Pan

•Bowl

Instructions

Halve, peel and thinly slice the onion. Halve the green pepper and remove the core and seeds. Slice into thin strips. Halve the cherry plum tomatoes. Peel and grate the garlic (or use a garlic press). Roughly chop the parsley (stalks and all).

Heat a good glug of oil in a large saucepan over medium heat. Pop the onion and pepper into the pan. Mix well then leave to cook until beginning to colour and soften, stirring occasionally, 5-7 mins. Once soft, stir in the garlic, Italian style herbs, tomato purée and a pinch of chilli flakes to taste (careful, they're hot!). Stir, then cook for 1 more minute.

Pop the tomatoes into the pan along with the water for the stew (see ingredients for amount), a pinch of sugar (if you have some) and a pinch of salt and pepper to taste. Bring to the boil, then lower the heat, cover with a lid and gently simmer for 25-30 mins, until the tomatoes have broken down and the sauce has thickened slightly. Stir occasionally. Fill and boil your kettle.

In the meantime, put the couscous, one- quarter of the chopped parsley and the stock powder in a mixing bowl. From your kettle pour the boiling water for the couscous (see ingredients for amount) into the bowl, stir to dissolve the stock powder, then cover tightly with clingfilm and leave to the side for 10 mins or until ready to serve.

Put the remaining parsley into a small bowl and stir in the olive oil (see ingredients for amount), season with a pinch of salt and a good grind of pepper. Set aside. When the stew has about 5 mins left, gently stir in the fish pie mix. Return the lid to the pan and continue to simmer for 4-5 mins until the fish is cooked. IMPORTANT: The fish is cooked when opaque in the middle.

Once the fish is cooked taste and add more salt and pepper if required. Fluff up the couscous with a fork, then divide between bowls with the fish stew spooned over. Finish with a drizzle ofr the parsley oil. Tuck in!