Tuscan Fish Ragù



You will need:(serves 2)


1 medium onion

2 cloves garlic

1/2 medium aubergine

1 tin whole cherry tomatoes

1 tablespoon tomato puree

1/2 jar (350g) passata

1 teaspoon Candarel granular sweetener

1 pinch chilli flakes

1/2 teaspoon dried mixed Italian herbs

1 bay leaf

fresh basil leaves

black pepper

120g cod fillet

100g smoked haddock fillet

130g salmon fillet


***


Served on its own, this is only 5 propoints per portion, (or approximately 400 calories per portion).
You could serve with rice, pasta, or rustic bread -rubbed with garlic, sprayed with a little Frylight or olive oil, then oven-baked. Obviously, you would have to calculate the extra propoints or calories.

***

In a large frying pan, spray about 8-10 sprays Frylight sunflower oil.

Slice the onion and garlic finely, cube the aubergine and fry until soft and browning.

Add the tinned tomatoes, passata, puree and all the seasonings (chilli flakes to taste).

Leave some fresh basil for the top when serving. 

Allow to bubble on the hob for a few minutes.


***


Cube the fish into chunky pieces and weigh out the different types of fish evenly into 2 separate portions.

Layer some of the hot tomato sauce into the bottom of individual serving bowls, add the raw fish, dotted randomly on the top of the sauce, then layer more hot tomato sauce on top to cover the fish.

Remember to take out the bay leaf.


***


Bake uncovered in a hot oven; 190-200 degrees centigrade for 15 minutes.

Garnish with a few freshly torn basil leaves just before you serve.


***


You can ring the changes with this dish by adding, or substituting seafood such as prawns, mussels and squid into the ragù.

Just recalculate or adjust your propoints/calories accordingly. 


***

Comments