Saffron & Pepper Fish Stew

FOODISTA
22Ingredients
55Minutes
320Calories

Ingredients

US|METRIC
  • 2 tablespoons olive oil
  • 1 onion (large, half chopped finely, half sliced, then quartered)
  • 2 large garlic cloves (chopped finely)
  • 1 red pepper (sliced)
  • 1 green pepper (sliced)
  • 1 pinch sea salt
  • 1/2 ground black pepper (a tsp of)
  • 1/2 butternut squash (diced)
  • 1 fennel bulb (sliced)
  • 1 vine ripened tomato (large, diced)
  • 1 pinch saffron threads
  • 2 bay leaves
  • 1 teaspoon dried thyme
  • 1/2 dried parsley (a tsp)
  • 4 strips orange zest
  • 250 milliliters white wine
  • 250 milliliters water
  • 2 teaspoons fish stock (powder, or sufficient cubes for 500ml liquid)
  • 80 grams sliced black olives
  • 500 grams cod fillets (skinned)
  • 300 grams plaice fillets (skinned)
  • lemon (quarters for garnish)
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    Directions

    1. Heat the olive oil in a deep saucepan or large wok. Once good and hot, add the onion, garlic and both peppers with the sea salt and black pepper. Stir fry over a moderate heat until the onion is transparent and the peppers have softened. Don't allow the garlic to burn.
    2. Add the butternut squash, fennel and tomato and continue to stir fry until the fennel appears slightly softened.
    3. Add the saffron, bay, thyme, parsley and orange zest and stir to combine.
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    NutritionView More

    320Calories
    Sodium15% DV370mg
    Fat15% DV10g
    Protein49% DV25g
    Carbs8% DV25g
    Fiber28% DV7g
    Calories320Calories from Fat90
    % DAILY VALUE
    Total Fat10g15%
    Saturated Fat1g5%
    Trans Fat
    Cholesterol55mg18%
    Sodium370mg15%
    Potassium1280mg37%
    Protein25g49%
    Calories from Fat90
    % DAILY VALUE
    Total Carbohydrate25g8%
    Dietary Fiber7g28%
    Sugars6g12%
    Vitamin A150%
    Vitamin C180%
    Calcium15%
    Iron15%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.