Spicy Fish Casserole

Serves 4
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Healthy food

Spicy foods can give your skin a healthy glow.

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup diced onion
  • 1/2 cup coarsely chopped red pepper
  • 1/2 cup coarsely chopped green pepper
  • 3/4 cup sliced mushrooms
  • 2 cloves garlic, finely minced
  • 1 cup low sodium chicken stock
  • 2 14 1/2-ounce cans diced tomatoes
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1 bay leaf
  • 250g fresh or frozen cooked prawns, peeled and deveined
  • 150g fresh or frozen scallops
  • 1 tablespoon chopped parsley
  • Salt and Pepper to taste

Directions:

In a large soup pot, heat olive oil over medium heat. Add onion, peppers, mushrooms and garlic, and stir and cook for 8-10 minutes, stirring frequently. Add chicken stock, tomatoes, cumin, cayenne, salt, pepper, and bay leaf. Simmer, uncovered, for 30 minutes, stirring occasionally. Add the prawns and scallops to the sauce, cover the pot and simmer another 10-15 minutes, depending upon the size of the scallops, until the scallops are cooked and the dish is heated through. Finally, adjust seasonings, remove bay leaf, and stir in parsley before serving.

 

Nutritional Analysis Per Serving:

 

KilojoulesProteinFatCarbohydrate
90023 g5 g21 g
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en-ZA | 2017/05/24 07:56:13 PM | NAMP2HLASPX02