Chunky Halibut Casserole Recipe

Ingredients :

Serves 6

• 1 tbsp olive oil

• 2 large onions, peeled and sliced into rings

• 1 red pepper, deseeded and roughly chopped

• 450g / 1lb potatoes, peeled

• 450g / 1lb courgettes, trimmed and thickly sliced

• 2 tbsp plain flour

• 1 tbsp paprika

• 2 tsp vegetable oil

• 150ml / ¼ pint fish stock

• 400g can chopped tomatoes

• 2 tbsp freshly chopped basil

• freshly ground black pepper

• 450g / 1lb halibut fillet, skinned and cut into 2.5cm / 1 inch cubes

• sprigs of fresh basil, to garnish

• freshly cooked rice, to serve

Method :

1. Heat the oil in a large saucepan, add the onions and pepper and cook for 5 minutes, or until softened.

2. Cut the peeled potatoes into 2.5cm / 1 inch cubes, rinse lightly and shake dry, then add them to the onions and pepper in the saucepan. Add the courgettes and cook, stirring frequently, for a further 2-3 minutes.

3. Sprinkle the flour, paprika and vegetable oil into the saucepan and cook, stirring continuously, for 1 minute. Pour in the stock and the chopped tomatoes, and bring to the boil.

4. Add the basil to the casserole, season to taste with pepper and cover. Simmer for 15 minutes, then add the halibut and simmer very gently for a further 5-7 minutes, or until the fish and vegetables are just tender.

5. Garnish with basil sprigs and serve immediately with freshly cooked rice.

Nutritional details per 100g

energy  72kcals/307kj

protein 6g

carbohydrate 11g

fat 1g

fiber 0.9g

sugar 2.1g

sodium trace

√  cow's milk-free    √  egg-free    √  nut-free    √  vegetarian    √  vegan    √  seafood-free