Day 138 - Fish Stew

 

I got shrimp, salmon and scallops to but in my stew instead of just white fish.  Only had a yellow pepper not that that really matters.  This was quite lovely.   The kids had a taste but it wasn't their cup of tea so they ended up with vegetables and grilled cheese sandwiches.

Ingredients

• 1g Olive Oil Spray
• 1 Onion (89g), coarsely chopped
• 2 cloves Garlic (6g), finely chopped
• 1 Carrot (61g), thinly sliced
• 3 Celery Stalk (120g), thinly sliced
• 1/2 Green Capsicum (45g), coarsely chopped

• 2 teaspoons Cajun Spice (3g)
• 3 Tomato (501g), coarsely chopped
• 1 cups Liquid Vegetable Stock (250g)
• 500g White Fish Fillet, cut into 2cm cubes
• 1 tablespoons Flat Leaf Parsley Leaves (3g), coarsely chopped

Method

1. Spray a large, deep frying pan with olive oil spray then heat over medium-high heat. Add onion and garlic, and cook, stirring often, for 2-3 minutes or until soft.
2. Add carrot, celery and capsicum to pan, and cook, stirring occasionally, for 3 minutes. Add cajun spice and stir to coat. Cook for 1 minute. Add tomatoes and stock and bring to a simmer. Cover and simmer for 10 minutes.
3. Add fish to pan and simmer, uncovered, for 10 minutes.
4. Season with freshly ground black pepper. Divide between bowls and sprinkle with parsley to serve.