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Mediterranean trout stew
This recipe is positively bursting with natural goodness.
What you need
- 25 g butter
- 3 tsp olive oil
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 2 courgettes, trimmed, and sliced
- 1 yellow pepper, cored, de-seeded and sliced
- 1 green pepper, cored, de-seeded and sliced
- 3 tsp tomato puree
- 3 tsp plain flour
- 300 ml dry white wine
- 400 g canned chopped tomatoes
- 450 g fresh, skinless trout fillets, cubed
- seasoning
- 3 tsp chopped fresh basil
Method
Melt the butter in a large saucepan. Add the oil, onions and garlic. Fry for 3 min, stirring frequently until softened slightly.
Add the courgettes and slices of peppers. Cook for 5 min.
Stir in the tomato puree. Cook for 1 min.
Stir in the wine and tomatoes. Bring to the boil. Add the trout. Cover and simmer for 10 min.
Season to taste. Stir in the basil. Spoon onto serving plates.
My Cookbooks Add Recipe My List Add Recipe Preparation 10 minutes Cook 19 minutes Total 29 minutes Energy 378 kcal/serving Fat 3.59 g/serving Carbohydrates 57.25 g/serving Glycaemic Index 12 Glycaemic Load 1.86 
Serving suggestion
Garnish with sprigs of fresh basil.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1584 | 328 | 10475 | 8350 |
| Energy (kcal) | 378 | 78.5 | 2500 | 2000 |
| Protein (g) | 29.8 | 6.17 | ||
| Carbohydrate (g) | 15.2 | 3.15 | 345 | 275 |
| Fat (g) | 17.3 | 3.59 | 95 | 70 |
| Fat (saturated) (g) | 5.15 | 1.07 | ||
| Fibre (g) | 3.36 | 0.70 | ||
| Sodium (mg) | 139 | 29.0 | ||
| Salt (equivalent) (g) | 0.35 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 193 | 40.1 | 800 |
| Vitamin B-12 (µg) | 9.94 | 2.06 | 1 |
| Vitamin B-6 (mg) | 0.59 | 0.12 | 2 |
| Vitamin C (mg) | 98.0 | 20.3 | 60 |
| Vitamin D (µg) | 4.67 | 0.97 | 266 |
| Vitamin E (mg) | 1.61 | 0.33 | 10 |
| Zinc (mg) | 1.42 | 0.30 | 15 |
| Calcium (mg) | 125 | 26.0 | 800 |
| Folate (mcg) | 66.7 | 13.8 | 200 |
| Iron (mg) | 3.61 | 0.75 | 14 |
| Magnesium (mg) | 79.6 | 16.5 | 300 |
| Niacin (mg) | 7.58 | 1.57 | 18 |
| Pantothenic acid (mg) | 2.87 | 0.60 | 6 |
| Riboflavin (mg) | 0.52 | 0.11 | 1.6 |
| Phosphorous (mg) | 398 | 82.6 | 800 |
| Thiamin (mg) | 0.62 | 0.13 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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