After recently attending Patrick Holford’s Total Health Transformation workshop, I decided to eat fish at least 3 times a week. This commitment has inspired my Mediterranean fish recipe.
I used frozen box hake; yes – box hake. But trust me it works, and quite frankly I don’t always have the time or budget to go to the fishmonger and get fresh fish. It’s a weekday meal and that means it needs to be easy and healthy. I don’t even bother with defrosting the fish; just pop it straight into the pan to steam in the stock.
My family adores this stew and insisted that I share it with you. So, if you are looking for something low in fat, healthy, tasty and super easy to make, then this one is for you.
Ingredients:
Serves 3 – 4
500g of frozen box hake – skinless
½ finely chopped onion
3 cloves of garlic – finely chopped
½ punnet chopped button mushrooms
2 tbsp. olive oil
1 tin cannellini beans – washed
¼ cup chicken stock
10 cherry tomatoes – cut into quarters
Salt and pepper
Good squeeze of lemon
¼ cup chopped parsley or any herb you prefer
Chilli – optional
Recipe:
1 Add the olive oil to a hot pan.
2 Fry the onions and garlic.
3 Add chopped mushrooms.
4 Add the frozen fish and chicken stock and put the lid on to simmer and steam for about 10 minutes.
5 Add the beans.
6 Add the chopped tomatoes.
7 Add the herbs.
8 Season with black pepper and salt.
9 Squeeze lemon juice on fish and serve immediately, with some hot crusty bread.
Leave a Comment