Serve this perfectly braised fish with some steamed rice and vegetables for a healthy dinner meal.
Ingredients
- 1 1/2 tablespoons olive oil
- 4 (180g each) blue-eye fillets, skin removed
- 2 garlic cloves, thinly sliced
- 1/2 teaspoon fennel seeds (see note)
- 1/2 cup dry white wine
- 400g can diced tomatoes
- 1 1/2 cups fish stock
- 2 medium leeks, halved lengthways, cut into 5cm pieces
- 150g sugar snap peas, trimmed
- steamed white rice, to serve
Method
- Step 1Heat 2 teaspoons of oil in a large frying pan over mediumhigh heat. Add half the fish. Cook for 2 minutes each side or until golden but not cooked through. Remove to a plate. Cover with foil to keep warm. Repeat with remaining fish and 2 teaspoons of oil.
- Step 2Clean pan. Heat remaining oil in pan over medium-low heat. Add garlic and fennel seeds. Cook for 1 minute or until fragrant. Add wine. Increase heat to medium. Cook for 1 to 2 minutes or until liquid is reduced by half. Add tomatoes, stock and leek. Bring to a simmer. Cover and simmer for 10 minutes or until leek is soft.
- Step 3Return fish to pan. Cook, uncovered, for 2 to 3 minutes each side. Add peas. Cook for 3 to 5 minutes or until peas are just tender and fish cooked through. Season with salt and pepper. Serve fish and sauce with rice.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
1204 kj
Energy
9g
Fat Total
2g
Saturated Fat
4g
Fibre
40g
Protein
176mg
Cholesterol
570.93mg
Sodium
5g
Carbs (sugar)
6g
Carbs (total)
All nutrition values are per serve
Notes
Fennel seeds have a strong, aniseed taste, and are best used sparingly in soups, salads, curries and fish dishes. They’re also ideal for savoury baking, such as scones. You can find them in the spices aisle of the supermarket.
- Author: Nancy Duran
- Image credit: Mark O'Meara
- Publication: Super Food Ideas
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