Mediterranean fish gratins
Delight in the flavors of the Mediterranean with our delectable fish gratins. Indulge in a culinary experience that combines fresh seafood with savory seasonings.
Ingredients:
- 3 tbsp olive oil
- 1 large onion, thinly sliced
- 1 fennel bulb (about 250g/9oz), trimmed and thinly sliced
- 3 large garlic cloves, finely sliced
- 1 heaped tsp coriander seeds, lightly crushed
- 150ml white wine
- 2 x 400g cans chopped tomatoes with herbs
- 2 tbsp tomato purée
- good pinch of saffron
- 1 bay leaf
- 1 tbsp fresh lemon juice
- 1 small bunch flat-leaf parsley, leaves roughly chopped
- 900g mixed skinless fish fillets, (anything you like) cut into chunks
- 350g raw peeled king prawn
- 75g finely grated parmesan
- 50g panko or coarse dried breadcrumbs
- green salad, to serve (optional)
Instructions:
- Heat up the oil in a big, wide non-stick pan and gently cook the onion, fennel, garlic, and coriander seeds for 15 minutes, stirring regularly until the vegetables are softened and have a light color. Pour the wine into the pan and add the tomatoes, tomato paste, saffron, and bay leaf. Season with salt and pepper then bring to a gentle simmer. Let it cook for approximately 15 minutes, stirring occasionally, until it thickens.
- Preheat the oven to 220C/200C fan/gas 7. Mix the lemon juice and most of the parsley into the tomato mixture. Place the raw fish pieces and prawns on top and mix well. Cover tightly with a lid and simmer gently over medium heat for 4-5 minutes or until the fish is almost done. Stir a couple of times while the fish is cooking, being careful not to break it apart.
- Spoon the hot tomato and fish mix into 6 individual pie dishes - each dish should hold about 350ml. Combine the cheese, breadcrumbs, remaining parsley, and a bit of black pepper together, then sprinkle over the top. Bake on a baking tray for 20 minutes or until the pies turn golden brown and bubble. Enjoy with a side of green salad, if desired.
Summary:
- Calories: 2408 kcal
- Fat: 84 g
- Protein: 276 g
- Carbs: 118 g
- Potassium: 6609 mg
- Magnesium: 567 mg