Tomato & saffron fish

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Tomato & saffron fish

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  • 0:10 Prep
  • 0:25 Cook
  • 4 Servings
  • Capable cooks

winter meals don’t have to be loaded with kilojoules. This hearty meal tastes great and is easy to make any night of the week.

Featured in
Main recipes, Healthy mains

Ingredients

  • 1/2 teaspoon saffron threads
  • 1 tablespoon warm water
  • Olive oil spray
  • 1 brown onion, halved, thinly sliced
  • 1 large fennel bulb, trimmed, quartered, thinly sliced
  • 2 garlic cloves, crushed
  • 1 teaspoon paprika
  • 1 x 400g can no-added-salt diced tomatoes
  • 125ml (1/2 cup) water
  • 2cm-wide strip orange rind
  • 500g white fish fillets, cut into 2.5cm pieces
  • 1 x 400g can cannellini beans, rinsed, drained
  • 2 tablespoons chopped fresh continental parsley
  • 2 teaspoons honey
  • Chopped fresh continental parsley, extra, to serve
  • Steamed green round beans, to serve

Method

  • Step 1
    Place the saffron and warm water in a small bowl. Set aside for 10 minutes to infuse.
  • Step 2
    Meanwhile, heat a large non-stick frying pan over medium heat. Spray with olive oil spray. Add the onion and fennel, and cook, stirring, for 7-8 minutes or until soft. Add the garlic and paprika, and cook, stirring, for 1 minute.
  • Step 3
    Add the saffron mixture, tomato, water and orange rind. Stir to combine. Increase heat to high. Bring to the boil. Reduce heat to medium and simmer for 10 minutes.
  • Step 4
    Add the fish and cannellini beans. Increase heat to medium-high. Bring to the boil. Reduce heat to low. Cook for 5-6 minutes or until the fish is cooked through. Stir in the parsley and honey. Season with pepper.
  • Step 5
    Divide the fish mixture among serving dishes. Top with extra parsley and serve with green beans.

  • High fibre
  • High protein
  • Low carb
  • Low fat
  • Low kilojoule
  • Lower gi

Nutrition

  • 1130 kj

    Energy

  • 3g

    Fat Total

  • 0.5g

    Saturated Fat

  • 11g

    Fibre

  • 39g

    Protein

  • 21g

    Carbs (total)

All nutrition values are per serve

Notes

Shopping tip: For best results, buy thick, firm fillets, such as ling, blue eye, barramundi or sea perch, so they hold their shape during cooking.

  • Author: Chrissy Freer
  • Image credit: Mark O'Meara
  • Publication: Australian Good Taste

Source: taste.com.au

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