Fish Creole

Henrietta Norton BSc, Dip NT, MBANT, AFMCP Co-founder of Wild Nutrition and Nutritional Therapist.

Ingredients

1-2 tbsp. olive oil
2 tbsp. fresh parsley
1 onion, chopped
1 bay leaf
75g thin sliced celery
¼ tsp. rosemary, crumbled
75g chopped green pepper
400g chopped tomatoes with liquid
1 garlic clove, minced
450g fish fillets, cut into bite-size pieces
270g cooked brown rice

You can use any firm fish filet in this recipe, such as salmon, tuna, mackerel. It's important to eat 2-3 portions of oily fish a week to consume enough essential omega-3 fatty acids which support heart health, brain function and anti-inflammatory proteins. This recipe is also a great way to use up vegetables that need eating.

Method

Heat olive oil in a large saucepan and lightly sauté the onion, celery, pepper and garlic until soft. Add parsley, bay leaf, rosemary and tomatoes. Simmer, uncovered about 20 minutes.

Add fish fillets in small pieces and simmer until cooked through, about 5-10 minutes more. Remove bay leaf. Serve over rice or quinoa.

Serves 4.

 

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