Thursday, September 05, 2013

Fish Provencal

Another quick evening meal from frozen white fish fillets.

This time we're aiming for the flavours of Provence - tomatoes, olives, courgettes, aubergines, peppers, garlic and herbs.








Fish Provencal
  • 1 large onion, peeled and sliced.
  • 3 or 4 cloves of garlic, peeled and chopped.
  • Olive oil.
  • 1 tin chopped tomatoes.
  • Loads of whatever provencal-flavour vegetables you have to hand: e.g. red/green peppers, courgettes, aubergines, bulb fennel, green beans.
  • Fresh or dried herbs: basil, thyme, parsley.
  • Frozen white fish fillets.
  • Some drained pitted olives.
  • Salt and Pepper to taste.
Saute the onions and garlic in olive oil in a large saucepan.
Add the tomatoes and herbs and season well.
Prepare vegetables:
  • Blacken peppers over the bare cooker ring, rub off the blackened skin, de-seed and slice into chunks.
  • Chop aubergine, toss with olive oil and lightly grill or fry.
  • Slice fennel thinly, and then cross cut into chunks.
  • Slice courgettes or beans.
Add any longer-cooking vegetables now e.g. fennel.
Let simmer for a few minutes.
Add rest of vegetables, olives and white fish fillets.
Let simmer gently over a low flame until the fish fillets have defrosted.
Break up the fish into bitesize pieces with a spatula.
Cook a little more until the fish is done.
Adjust seasoning, and serve in bowls as a stew, with crusty bread.