Tuesday, July 6, 2010

Scilly fish : Wk28/2

Serves 4 : Very easy : Very quick
450gm skinless hake fillets, cut in chunks
2 anchovies, chopped
2 onions, thinly sliced
3 fennel bulbs, thinly sliced
2 red ‘bonnet’ chillies, deseeded, thinly sliced
2 x 400gm tins chopped tomatoes
200ml dry white wine (optional)
500ml veg or fish stock
100gm couscous

Lemon zest and parsley to garnish

Spray a large pan with non-stick cooking spray.
Dry fry the onion, fennel, chillies and anchovies until the onion begins to soften.
Pour in the tomatoes, stock and wine, and bring to a boil.
Stir in the couscous.
Scatter fish chunks over the top.
Cover with a lid and simmer for 5 to 10 minutes, until the fish flakes easily.

Serve garnished with lemon zest and chopped parsley

The couscous is the starch here, but you could serve with crusty bread if you wish.

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