Braised blue-eye with leek and tomato

Cooking Fish Braised blue-eye with leek and tomato

Serve this perfectly braised fish with some steamed rice and vegetables for a healthy dinner meal.

Lables: High protein Low carb Low fat Low kilojoule Low sugar Lower gi Egg free Gluten free Lactose free Milk free Peanut free Sesame free Tree nut free Wheat free
  1. Heat 2 teaspoons of oil in a large frying pan over mediumhigh heat. Add half the fish. Cook for 2 minutes each side or until golden but not cooked through. Remove to a plate. Cover with foil to keep warm. Repeat with remaining fish and 2 teaspoons of oil.
  2. Clean pan. Heat remaining oil in pan over medium-low heat. Add garlic and fennel seeds. Cook for 1 minute or until fragrant. Add wine. Increase heat to medium. Cook for 1 to 2 minutes or until liquid is reduced by half. Add tomatoes, stock and leek. Bring to a simmer. Cover and simmer for 10 minutes or until leek is soft.
  3. Return fish to pan. Cook, uncovered, for 2 to 3 minutes each side. Add peas. Cook for 3 to 5 minutes or until peas are just tender and fish cooked through. Season with salt and pepper. Serve fish and sauce with rice.

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1 1/2 tbsp olive oil
4 blue-eye fillets, skin removed
2 garlic cloves, thinly sliced
1/2 tsp fennel seeds
1/2 cup dry white wine
400g can diced tomatoes
1 1/2 cups fish stock
2 medium leeks, halved lengthways, cut into 5cm pieces
150g sugar snap peas, trimmed
steamed white rice, to serve

Adv

Autors
Preparation time
20
Cooking time
30
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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