Fish Ragout
Ingredients
- 1 lb cod coley or haddock fillets, skinned
- 1 onion sliced into rings
- 1 clove garlic crushed
- 1 green pepper deseeded and sliced into rings
- 4 oz button mushrooms
- 2 tablespoons oil
- 14 oz can of chopped tomatoes
- 1/4 pint dry white wine
- 1/2 teaspoon chopped fresh basil
- salt and pepper
garnish
- fresh basil leaves
- 1 tablespoon chopped parsley
Instructions
- Rinse the fish, cut it into cubes, then put into an ovenproof dish. Fry the onion, garlic, pepper and mushrooms in the oil for 2 - 3 minutes, then add to the fish. Mix together the tomatoes, wine, basil, salt and pepper.
- Pour over the fish mixture. Cover the dish with foil and bake in a moderately hot oven for 20-25 minutes.
- Serve immediately with parslied boiled rice, garnishing with fresh basil leaves and chopped parsley.
Cook's Tip
- Fresh basil tastes significantly superior to its dried counterpart. Grow your own in a pot indoors, positioned on a light windowsill- purchase in plant form or nurture from seed.
Calories: 221 kcal
Carbohydrates: 10 g
Protein: 22 g
Fat: 8g
Saturated Fat: 1 g
Trans Fat: 1 g
Cholesterol: 49 mg
Sodium: 209 mg
Potassium: 867 mg
Fiber: 2 g
Sugar: 5 g
Vitamin A: 357 IU
Vitamin C: 38 mg
Calcium: 64 mg
Iron: 2 mg