Moroccan Fish Stew
SERVES 4 PREP 20 minutes COOK 25 minutes NUTRITION 2010kJ; 21g fat (6g sat); 23g carbohydrates; 17g protein; 8g fibre a serve COST $3.50 a serve
400g eggplant, coarsely chopped Cooking oil spray
1 baby fennel bulb, thinly sliced,
1 red capsicum, thickly sliced
1 red onion, thickly sliced
400g can no-added-salt chickpeas, rinsed 2 teaspoons Moroccan spice paste, plus
2 teaspoons extra
400g can no-added-salt diced tomatoes 1 tablespoon finely chopped
4 x 100g firm white boneless fish fillets 8 black mussels, debearded
1/3 cup low-fat Greek-style yoghurt, to serve
Spray eggplant with oil. Heat a large saucepan over moderate heat. Add eggplant, fennel, capsicum and onion; cook and stir for 8 minutes until vegetables are tender.
Add chickpeas and spice paste; cook and stir for 1 minute or until fragrant. Add tomatoes; bring to the boil. Reduce heat; simmer for 1 minute. Stir in lemon.
Brush fish with extra spice paste. Nestle into vegetable mixture in pan; cook, covered, for 5 minutes. Add the mussels; cook, covered, for a further 3 minutes or until fish is cooked and mussels open (discard any mussels that don’t open).
Sprinkle stew with fennel fronds. Serve with yoghurt.
BUDGET TIP Omit preserved lemon. Use 2 teaspoons finely grated lemon zest instead