Mediterranean seafood with tomato and fennel

Name: Mediterranean seafood with tomato and fennel
Prep time: 20 min
Cook time: 30 min
Total time: 30 min
Yield: 4 portions
Ingredients: 2 garlic cloves; 2 sprigs fresh flat-leaf parsley; 150 g brown onion; 20 g olive oil; ½ tsp ground turmeric; 1 tsp dried marjoram; 1 tsp sumac; 40 g tomato paste; 400 g canned chopped tomatoes; 150 - 180 g fennel bulb; 1 tsp white sugar; 2 - 3 tsp Vegetable stock paste; ground black pepper; 4 firm white fish fillets; salt; olive oil; 200 g raw prawns; 100 g feta cheese

4.6 (49 評分 )

免費註冊

難易度簡單

準備時間 20 分

總共時間 30 分

份量 4 portions

食材

2 garlic cloves
2 sprigs fresh flat-leaf parsley, leaves only
150 g brown onion, cut into quarters
20 g olive oil
½ tsp ground turmeric
1 tsp dried marjoram
1 tsp sumac
40 g tomato paste
400 g canned chopped tomatoes
150 - 180 g fennel bulb, trimmed and cut into thin slices (approx. 5 mm), retain 2 fronds for garnishing
1 tsp white sugar
2 - 3 tsp Vegetable stock paste, to taste (see Tips)
ground black pepper, to season
4 firm white fish fillets, cut into pieces (4 cm - see Tips)
salt, to season
olive oil, for drizzling
200 g raw prawns, peeled and deveined (see Tips)
100 g feta cheese, cut into pieces (1 cm)

營養價值: 每 1 portion
卡路里: 1784.7 kJ / 424.9 kcal
蛋白質: 50.8 g
碳水化合物: 9.5 g
脂肪: 19.4 g
飽和脂肪: 6.1 g
纖維: 4.3 g
鈉: 1351.9 mg