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Ingredient
Fish Stew *ari*/Sig
Introduce
Ingredient
Food ration :
4 servings
1 large
clove of garlic,finely chopped
500 grams
fresh tomatoes peeled and chopped
100 ml
dry white wine
100 ml
water
1/2 bunch
fresh parsley
2 tbsp
fresh fennel fonds optional
1 pinch
fresh ground pepper and sesalt
Cooking instructions
* Step 1
soften onions and garlic in a little of the water.add tomatoes wine and water and cook for 8-10 minutes.do not cook the tomatoes longer as it will keep more of the vitamins.Blend into a smooth soup. Add the fish nd return to boil for 5 more minutes do not overboil,until just tender.Remove from heat,add sliced onion in a small pan with little water until soft , add onions slices to soup ,stir in parsley and fennel,add lemon juice,season to taste serve
* Step 2
benefits circulation and heart health ,aids bodies defence. Tomatoes suppy antioxidants,prawns are a good source of zinc and vitamin E and mussels are a rich source of iron
* Step 3
this is my creation but not my idea
Note: if there is a photo you can click to enlarge it
Tag
Sea Trout
onion or 6 shallots,chopped
clove of garlic,finely chopped
fresh tomatoes peeled and chopped
dry white wine
water
boneless seafish cut into chunks like swordfish,sea trout,prawns, mussels mixed
fresh parsley
fresh fennel fonds optional
times juice of whole lemon
fresh ground pepper and sesalt
onion sliced very thinly
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