Gurnard, Tomato & Potato Stew

May 31, 2023May 31, 20230 3
Gurnard, Tomato & Potato Stew Recipe for a Hearty and Healthy Meal
in Seafood

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 tablespoons olive oil
1 onion , sliced
1/2 cup black olives
3 garlic cloves , finely chopped
400 g small waxy potatoes , cooked whole until tender in boiling water , well drained , peeled and broken in half
2 tablespoons tomato paste
1/2 cup white wine
400 g Italian tomatoes , mashed
1/2 cup fish stock
salt & freshly ground black pepper
600 g fish fillets , skinned and boned
flat leaf parsley ( to garnish )

Nutrision Information

Servings Per Recipe
4
Calories
480
Sugar
7g
Fat
27g
Gurnard, Tomato & Potato Stew is a delicious and healthy seafood dish with a rich tomato-based broth, succulent fish fillets, and tender cooked potatoes that is perfect for any mealtime. This hearty stew is a traditional Mediterranean recipe that is easy to make, and it is perfect for those looking for a healthy meal that is also filling and satisfying. The dish is made with only a few simple ingredients that blend together beautifully to create a comforting and flavorful meal that you will want to make again and again.

Instructions

1.Heat the olive oil in a large pot over medium heat.
2.Add the sliced onion and black olives and cook for 5-8 minutes until the onion is soft and translucent.
3.Add the chopped garlic and cook for another minute.
4.Add the cooked, peeled, and halved waxy potatoes, and stir to combine.
5.Add the tomato paste, white wine, mashed Italian tomatoes, and fish stock to the pot, stirring to combine.
6.Season with salt and freshly ground black pepper, to taste.
7.Add the fish fillets to the pot, and simmer for 8-10 minutes until the fish is cooked through.
8.Remove from heat, garnish with fresh flat leaf parsley, and serve hot.

PROS

This stew is loaded with healthy ingredients such as fish, tomatoes, and potatoes which are high in nutrients, vitamins, and minerals.

It is also a hearty and filling meal that is perfect for cold winter days.

CONS

The fish used in the recipe may be difficult to find or expensive depending on where you are located.

It may also take some time to prepare the ingredients and cook the stew.

HEALTH & BENEFITS

Gurnard, Tomato & Potato Stew is a healthy meal option with numerous health benefits. Fish is a great source of lean protein, omega-3 fatty acids, and essential vitamins and minerals that promote healthy heart and brain functions.
Tomatoes are high in lycopene, which is linked to reducing the risk of heart disease, and potatoes are rich in vitamin C, potassium, and dietary fiber which help to boost immunity and improve digestion.

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