This dish was a bit of an experiment but I’m delighted with how it turned out …
I have mild excema and in an attempt to improve it I went to see a nutritionist last year as recommended by Mary B. Her name is Gaye Godkin and she is excellent, I’m not so excellent though – I followed her recommendations (which really were not difficult) for some time but I’ve slipped back into my old ways of late so I must start eating more sensibly again!
She recently posted this recipe on her Facebook page – though with no instructions or measurements just basically ‘made a sauce with x y z then added a bit of this and that’. It looked lovely though and I fancied something light – obviously I added some wine and bread to my meal, not very light or healthy but they did compliment the dish perfectly 🙂
I gave it a go – below is what I used, it was very easy, and really really tasty. I didn’t use chickpeas on this occasion – Colin had a bad experience with them recently and he’s not over it yet, but I might slip them in next time!
It was my first time using fennel (I had to google how to chop and prepare it… the shame). I wasn’t sure about it, I’m not normally mad on aniseed so I only used about 1/3 of a bulb, but there was not a strong flavour from it in the final dish so I’d definitely add more the next time! The guy in front of me in the supermarket queue got very excited when he saw it, told me how much he loves fennel and that he would often eat it raw. I’m not quite there yet….
- 1 – 1.5 Tin Tomatoes
- Tomato Puree
- 1/2 tsp sugar
- 1 stock cube (I used chicken but I guess veg or fish would be better!)
- 1/2 Fennel Bulb chopped
- 2 Carrots chopped
- 2 small onions (or 1 large) chopped
- 1 celery stalk chopped
- 3 garlic cloves chopped or crushed – my crusher wouldn’t work 😦
- Chorizo/Salami/Seranno ham – a few slices
- 10-12 raw shelled tiger prawns
- 1 fillet cod – cut into bite sized pieces
- 1 fillet salmon – cut into bite sized pieces or any fish you have
- 1 tin butter beans (or 1/2 tin butter beans 1/2 tin of chick peas)
- sweet paprika
- Saute the onion and add the carrot, fennel, 2 cloves of garlic and celery – fry for another few minutes
- Add the tin of tomatoes and about 300-400ml of stock (depending on how thick you want the sauce), 2 tsps of tomato puree and 1/2 tsp of sugar
- Simmer until veg is cooked then blend to a smooth sauce.
- Fry off the chorizo or whatever you are using and add it in with the butter beans and/or chick peas, let it simmer for another few minutes before adding the fish and prawns along with the last clove of garlic, parsley, corriander and fennel leaves plus some sweet paprika (I forgot to add this!). Simmer for another 5-10 minutes or until fish is cooked.