Peppers are at their best right now, so make good use of them with this colorful yummy fish dish. And, they do not only taste great but are low in calories and exceptionally rich in vitamin C and other antioxidants. A perfect ingredient for your healthy family diet.
Bell pepper fish ragout (serves 4)
1 tbsp olive oil
1 onion, diced
600g (20oz) mixed bell and sweet peppers, coarsely chopped
125ml (1/2 cup) vegetable stock
125ml (1/2 cup) white wine
1/4 cup sour cream
4x 150g (5oz) cod fillets
1 tbsp sweet paprika powder
sea salt and cracked black pepper
2 tbsp tomato paste
2 tbsp parsley, chopped
Heat the oil in a large saucepan over medium heat. Add the onion and peppers and cook for a few minutes until the onions are soft and translucent. Add the stock, wine and sour cream and stir to combine. Season to taste with paprika, salt and pepper and bring to the boil. Season the fish with salt and pepper and lay on top of the peppers, reduce the heat, cover and allow to steam for 8 to 10 minutes, depending on the thickness of the fish. Sprinkle over the parsley and serve on a bed of whole grain rice.
