Feed Your Family The Cookbook

Halogen baked Fish stew

Full of flavour and spicy goodness

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Yields4 Servings
Prep Time5 minsCook Time20 minsTotal Time25 mins

 300 g White fish or 3 fillets
 125 g King Prawns (cooked)
 1 Small onion diced
 1 Leek chopped
 1 Red pepper chopped
 8 Cherry tomatoes halved
 1 Tin of chopped tomatoes
 100 ml Stock-veg or fish
 2 Handful of frozen peas(optional)
 1 pinch Chilli flakes
 1 tsp Sugar
 1 tsp Mixed herbs
 2 tsp Garlic chopped
 1 tsp Oil
 2 dashes Fish sauce(optional)
 1 pinch S&P

1

In a frying pan heat the oil and add the onion,pepper and leek and fry till soft

2

Mix through the garlic, chilli flakes, mixed herbs and stir

3

Transfer to an ovenproof dish, add the stock,tinned tomatoes,fish sauce and sugar and stir

4

Add the cherry tomatoes and fish fillets (chopped into 2" pieces)

5

Place a lid on and bake for 15 mns at 200°

6

Remove the lid and add the peas and cooked prawns and bake for a further 5 mns. Season with S&P if needed

7

Serve with mash potatoes and green veg
Or great with just crusty bread to dip in and soak up the sauce

8

Add carrots or mixed veg to bulk it out a bit if needed

Ingredients

 300 g White fish or 3 fillets
 125 g King Prawns (cooked)
 1 Small onion diced
 1 Leek chopped
 1 Red pepper chopped
 8 Cherry tomatoes halved
 1 Tin of chopped tomatoes
 100 ml Stock-veg or fish
 2 Handful of frozen peas(optional)
 1 pinch Chilli flakes
 1 tsp Sugar
 1 tsp Mixed herbs
 2 tsp Garlic chopped
 1 tsp Oil
 2 dashes Fish sauce(optional)
 1 pinch S&P

Directions

1

In a frying pan heat the oil and add the onion,pepper and leek and fry till soft

2

Mix through the garlic, chilli flakes, mixed herbs and stir

3

Transfer to an ovenproof dish, add the stock,tinned tomatoes,fish sauce and sugar and stir

4

Add the cherry tomatoes and fish fillets (chopped into 2" pieces)

5

Place a lid on and bake for 15 mns at 200°

6

Remove the lid and add the peas and cooked prawns and bake for a further 5 mns. Season with S&P if needed

7

Serve with mash potatoes and green veg
Or great with just crusty bread to dip in and soak up the sauce

8

Add carrots or mixed veg to bulk it out a bit if needed

Halogen baked Fish stew

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