Jamie Oliver’s Portuguese Fish Stew

Serves: 4 – 6

We’re all told that the answer to long life is in the Mediterranean diet.

We all also know that being middle-aged means an endless battle with calories: that is, don’t waste your calories during the week. Leave the bread and pasta for Saturday night.

And finally… if you’ve cooked Jamie Oliver’s recipes, you’d be across that pretty much everything he publishes is fun and a cracker.

Back to our diet, we decided to make it interesting by only cooking Jamie’s recipes for the week. At 312 calories a serve, this Portuguese Fish Stew was the first up.

A quick scan through the ingredients and you’ll probably have an idea of how this will taste: simple, clean and amazing for it. Right.

Our go-to, simple weeknight dinners are tray bakes with fish or chicken and lots of vegetables.

This dish goes a level above with the sliced potatoes. Use a mandolin for the slicing of it all if you have one, or pour a glass of wine and get your sharpest knife to work.

Add in a few cloves of fresh garlic like we did and a side of sautéed broccolini and you’ll have yourself have a wonderful weeknight dinner.

Setting you in good stead for when the Spaghetti Carbonara and red wine rolls in on Saturday night!

Ingredients

2 onions, thinly sliced
2 garlic cloves, thinly sliced
1 red pepper, deseeded and thinly sliced
1 yellow pepper, deseeded and thinly sliced
2 medium potatoes, skin on, thinly sliced
3 ripe tomatoes, thinly sliced
Olive oil
500gm white fish fillets, cut into 2cm pieces
1/2 bunch of fresh flat leaf parsley, stems and leaves finely chopped
500gm white fish, cut into 2cm pieces
1 pinch dried chilli flakes
5 fresh bay leaves

Method

  1. Preheat the oven to 190c.
  2. Prepare the vegetables and heat oil over a low heat in a 30cm heavy, oven-proof pan. Add the onions, garlic and a good pinch of salt and slowly fry until light golden. Meanwhile, parboil the potatoes in a pot of boiling salted water and then drain well.
  3. Remove half the onions from the pan, spreading the remaining onion out into a nice layer. Top with a layer of half the tomatoes, peppers and potatoes. Next, layer the fish and season.
  4. Sprinkle most of the chopped parsley on top with the chilli flakes. Drizzle with oil and repeat the layering of the vegetables – onion, peppers and tomatoes – finishing with a neat layer of the potatoes.
  5. Poke in the bay leaves, season and drizzle with a bit more oil.
  6. Cover tightly with foil and bake for 30 minutes. Remove the foil, and place under the grill for 5 minutes or until the potatoes are golden and crisping up.
  7. Sprinkle over the remaining parsley and enjoy.

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