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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.
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 |
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