Fish Creole

Fish Creole

30 minutes
Easy
4 servings

You can use any fish fillet 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.

 

  1. Heat olive oil in a large saucepan and lightly sauté the onion, celery, pepper and garlic until soft.
  2. Add parsley, bay leaf, rosemary and tomatoes. Simmer, uncovered for about 20 minutes.
  3. Add your fish fillet in small pieces and simmer until cooked through, this should be around 5-10 minutes.
  4. Remove the bay leaf from the pan.
  5. Serve over your choice of rice or quinoa.
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30 minutes
Easy
4 servings

Ingredients

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