Mediterranean fish gratins
Ingredients
- 3 tbsp olive oil
- 1 large onion thinly sliced
- 1 fennel bulb trimmed and thinly sliced
- 3 large garlic cloves finely sliced
- 1 heaped tsp coriander seeds lightly crushed
- 150ml white wine
- 2 x 400g cans chopped tomatoes with herbs
- 2 tbsp tomato purée
- good pinch of saffron
- 1 bay leaf
- 1 tbsp fresh lemon juice
- 1 small bunch flat-leaf parsley leaves roughly chopped
- 900g mixed skinless fish fillets cut into chunks
- 350g raw peeled king prawn
- 75g finely grated parmesan
- 50g panko or coarse dried breadcrumbs
- green salad to serve
Instructions
- 1
Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured.
15 min - 2
Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.
15 min - 3
Heat oven to 220C/200C fan/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.
5 min - 4
Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling.
20 min - 5
Serve with green salad, if you like.
Nutrition
Per serving (based on 6 servings)
