Recipe: A fish stew that's good for you

MICHELLE BRIDGES
Last updated 11:43 26/08/2013
fish stew
Julie Renouf and Nick Wilson
EASY DOES IT: Simple fish stew.

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NEED TO KNOW

Main ingredient Fish
Type of dish Seafood
Course Main course
Cooking time 30 min - 1 hour
Serves/makes 4
Special options Low fat

This stew has a beautiful, simple fish flavour, but you could boost its complexity by adding a bay leaf - or a finely chopped chilli if you like things hot.

1 Tbsp olive oil
2 large brown onions, thickly sliced
2 large red capsicums, sliced into thick rings
1 ripe tomato, diced
400g large potatoes, skin on, thickly sliced
500g monkfish fillets, skin off, deboned
½ cup dry white wine
freshly ground black pepper
2 Tbsp flat-leaf parsley leaves

1. Add olive oil to a large, heavy-based casserole dish. In dish, layer onion, capsicum, tomato, potato and fish. Pour over wine and a quarter of a cup of water and season.

2. Cover and cook on medium for 45-60 minutes until vegetables are tender and the fish is just cooked through. Serve sprinkled with parsley leaves.

Recipe from The No Excuses Cookbook by Michelle Bridges.

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