Mediterranean Fish Casserole Recipe

Summary

Preparation Time10 MinCooking Time15 Min
Ready In25 MinDifficulty LevelEasy
Health IndexHealthyServings2
CuisineCourse
MethodMain Ingredient
Interest Group

Ingredients

 Cod steak1 Pound, skinned and cut into cubes (450 g)
 Halibut1 Pound, skinned and cut into cubes (450 g)
 Flour2 Tablespoon
 Oil6 Tablespoon (1/2 cup)
 Onions12 Ounce, peeled, halved and sliced (350 g /3/4 lb)
 Garlic3 Clove (15 gm), crushed
 Tomatoes12 Ounce, skinned and quartered (350 g /3/4 lb)
 Tomato puree1 Teaspoon
 Dry white wine325 Milliliter (1/2 bottle)
 Lemon1 , juiced
 Thyme1 Pinch
 Fennel1⁄2 Teaspoon
 Chopped parsley1 Tablespoon (plus extra to garnish)
 Mussels1 Quart, prepared (5 cups)
 Whole prawns1 1⁄2 Pint (900 ml /3 cups)

Nutrition Facts

Serving size

Calories 1955 Calories from Fat 812

% Daily Value*

Total Fat 91 g140%

Saturated Fat 14.7 g73.4%

Trans Fat 0 g

Cholesterol 924.7 mg

Sodium 2783 mg116%

Total Carbohydrates 63 g20.9%

Dietary Fiber 7.7 g30.8%

Sugars 13.5 g

Protein 190 g380.7%

Vitamin A 61.4% Vitamin C 183.3%

Calcium 29.7% Iron 134%

*Based on a 2000 Calorie diet

Directions

MAKING
1. In a saucepan, place the cubed cod and halibut and season with flour, pour 3-4 tablespoons oil and fry the cubes
2. In the same pan, add remaining oil and saute the onions and garlic, also add the tomatoes, tomato puree, white wine, lemon juice and herbs and boil it, then place the fish cubes to the pan and simmer for 10-15 minutes
3. In the pan, add the mussels, cover and leave for 3-4 minutes, also discard the mussel that don't open
4. Place the fish and add the prawns to it, also sprinkle parsley

SERVING
5. Serve with a sauce of your choice
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