The Fish Doctor's Stew With Black Pepper Lemon Peel And Mint
|Red snapper||500 Gram, cleaned (2 Whole Ones)|
|Whole whiting||300 Gram, cleaned|
|Olive oil||3 Tablespoon|
|Onions||2 Large, very finely diced|
|Garlic||2 Clove (10 gm), very finely diced|
|Dried oregano||1⁄2 Teaspoon|
|Dried mint||1 Teaspoon|
|Lemon peel piece||1|
|Red pepper chilli flakes||1⁄2 Teaspoon|
|Chicken stock||250 Milliliter|
|Chives||2 Teaspoon (For Serving)|
Heat your oven to its highest temperature.
To prepare each snapper; cut away the head just below the gills.
Cut the fish in half crosswise through the bone.
To prepare each whiting, cut away the head, snip off the side fins, and cut the body into three pieces crosswise through the bone.
Season well with salt and pepper Heat 50ml oil gently in a heavy based casserole dish.
Add the onion and garlic and fry very gently for a few minutes until they start to soften.
Add the oregano, mint, bay leaves, lemon peel and 1/2 tsp freshly ground black pepper then cook over a low heat for another 5 minutes.
Lay the pieces of fish on top of the onion mixture, then sprinkle over the thyme and red pepper flakes.
Add the stock and transfer to the oven.
Cook for 8 minutes, which should be long enough to colour the fish and just cook it through (keep going if you think it needs a little longer).
Remove from the oven, sprinkle with snipped chives and take to the table.
Calories 274 Calories from Fat 90
% Daily Value*
Total Fat 11 g17.2%
Saturated Fat 1.8 g9.1%
Trans Fat 0 g
Cholesterol 73.2 mg24.4%
Sodium 189.1 mg7.9%
Total Carbohydrates 14 g4.5%
Dietary Fiber 2.8 g11.4%
Sugars 5.2 g
Protein 30 g60.5%
Vitamin A 5.8% Vitamin C 22.9%
Calcium 9.3% Iron 10.9%
*Based on a 2000 Calorie diet