Monday Munchies Braised blue-eye with leek and tomato Serve this perfectly braised fish with some steamed rice and vegetables for a healthy dinner meal. Braised blue-eye with leek and tomato Super Food Ideas * Ingredients * Nutrition * 1 1/2 tablespoons olive oil * 4 (180g each) blue-eye fillets, skin removed * 2 garlic cloves, thinly sliced * 1/2 teaspoon fennel seeds (see note) * 1/2 cup dry white wine * 400g can diced tomatoes * 1 1/2 cups fish stock * 2 medium leeks, halved lengthways, cut into 5cm pieces * 150g sugar snap peas, trimmed * steamed long-grain rice, to serve Energy 2353kJ Fat saturated 2.40g Fat Total 11.70g Carbohydrate sugars - Carbohydrate Total 56.70g Dietary Fibre 5.20g Protein 47.20g Cholesterol 72.00mg Sodium 748mg All nutrition values are per serve. 1. Step 1 Heat 2 teaspoons of oil in a large frying pan over mediumhigh heat. Add half the fish. Cook for 2 minutes each side or until golden but not cooked through. Remove to a plate. Cover with foil to keep warm. Repeat with remaining fish and 2 teaspoons of oil. 2. Step 2 Clean pan. Heat remaining oil in pan over medium-low heat. Add garlic and fennel seeds. Cook for 1 minute or until fragrant. Add wine. Increase heat to medium. Cook for 1 to 2 minutes or until liquid is reduced by half. Add tomatoes, stock and leek. Bring to a simmer. Cover and simmer for 10 minutes or until leek is soft. 3. Step 3 Return fish to pan. Cook, uncovered, for 2 to 3 minutes each side. Add peas. Cook for 3 to 5 minutes or until peas are just tender and fish cooked through. Season with salt and pepper. Serve fish and sauce with rice.
Posted on: Mon, 01 Jul 2013 11:36:12 +0000
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