1 jar of SOME Foods Capsicum,
Olive & Chilli Sauce
1 tablespoon (15mls) extra
virgin olive oil
1 small fennel bulb
(no more than 200g)
2 medium sized carrots (about
200g)
1 cup (250ml) white wine
1 teaspoon salt
400g white fish fillets (such
as mullet, mulloway, snapper or flathead)
400g green (raw) prawn meat
Optional for garnish
Lemon (cut into wedges)
Parsley
Preparation
Remove stalks, any
rough outer leaves and the base from the fennel bulb, then dice into ½ cm
cubes. Make sure the final prepared amount weighs no more than 200g (as single
serving sizes of 100g contain high amounts of Oligos – fructans
and Polyols – mannitol)
Peel the carrots and remove
both ends, then dice into ½ - 1 cm cubes.
Cut the fish into roughly 3cm
cubes.
Devein the prawns (if
needed)
Method – the sauce
Heat the olive oil in a
medium, heavy based, pot or pan over high heat then add the diced fennel and
carrot. Fry until the fennel starts to brown.
Add the white wine and deglaze
the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck
to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive
& Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put
the lid on and turn the heat to low, stirring occasionally.
When the
carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes
of fish, stirring to incorporate. Put the lid back on and continue simmering
until the seafood is cooked (roughly another 4-5 minutes).
Serve with 1 cup of cooked
rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt
bread.
