Mediterranean Fish Stew with Chickpeas and Garlic Croutons
Mediterranean Fish Stew with Chickpeas and Garlic Croutons
Ingredients
Fish and chickpea stew
- 2 tablespoons olive oil
- 1 brown onion diced
- 2 cloves garlic minced
- 1 stalk celery finely diced
- 1 red capsicum cut into 2cm chunks
- 2 rosemary sprigs
- 400 g crushed or cherry tomatoes one can
- 1 ½ cups fish or chicken stock
- 400 g chickpeas one can, rinsed and drained
- 1 pinch dried chilli flakes optional
- 500 g firm-flesh white fish boneless and skinless e.g. trevally, monk fish etc (I used Hapuku), cut into large 3cm chunks
- ½ lemon juiced
- good quality extra-virgin olive oil to drizzle
- flat-leaf parsley chopped to garnish
Garlic croutons
- 3-4 slices sourdough or ciabatta bread cut or torn into 1 inch chunks
- 2 cloves garlic minced
- 3-4 tablespoons olive oil
Instructions
- 1
Preheat oven to 180 degC/355 Fahrenheit.
- 2
Heat olive oil in a medium-size pot or large fry-pan on medium heat. Sauté onion, garlic, celery and capsicum until soft (about 6-7 minutes).
7 min - 3
Add rosemary sprigs, tomatoes, stock, chickpeas and chilli flakes if using. Bring to a boil, then lower heat and simmer, uncovered, for 15 minutes to allow stew to thicken slightly.
15 min - 4
While the stew is cooking, make the garlic croutons. Toss bread chunks with olive oil and garlic and bake in oven until golden and crispy (about 8-10 minutes).
10 min - 5
Add fish and lemon juice to stew, cover and continue cooking a further 3-5 minutes until fish is just cooked through. Turn off heat and season to taste with salt and pepper. Remove rosemary sprigs.
5 min - 6
Divide stew between shallow bowls, garnish with parsley and a good drizzle of boutique extra virgin olive oil. Top with garlic croutons. Serve immediately.
Nutrition
Per serving (based on 4 servings)
