Mediterranean Fish Gratin with Seasonal Vegetables
- Seafood
- Low Calorie
- Meat
- Contains Dairy
We love the simplicity of this dish. Made with all of the earthy, sweet flavours of the Mediterranean. Fill up on vegetables, delicate flakes of Nile Perch and flavour with this hassle-free, home-baked Mediterranean gratin.
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Nutrition Per Serving
- Calories 397
- Carbs 27.2g
- Fat 18g
- Fibre 6.5g
- Protein 33.1g
- Sugar 9.6g
Reviews
Follow the recipe steps below
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0.0 min
Preheat the oven to 180C. Bring a saucepan of water to the boil. Add the chicken stock and stir until dissolved and then remove from the heat.
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1.0 min
Thinly slice the brown onion and fenel bulbs.
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5.5 min
Lightly crush the coriander seeds with the side of a knife.
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6.0 min
Halve an juice the lemon, reserving the correct amount of juice.
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7.0 min
Coarsley chop the nile perch and the red capsicum.
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8.0 min
Finely grate the parmesan.
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8.5 min
In a bowl, mix together the breadcrumbs, parmesan and half of the parsley.
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9.5 min
Heat the olive oil in a large saucepan.
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10.5 min
Add the onion, fennel, red capsicum, garlic and coriander seeds to the saucepan.
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13.5 min
Add the chopped tomatoes, tomato paste and bay leaf. Stir in the correct amount of stock.
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15.0 min
Season with salt and pepper and bring to a gentle simmer.
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15.5 min
Cook for about 5-10 minutes or until thickened.
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21.0 min
Stir in the lemon juice and the remaining parsley.
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22.0 min
Add the fish pieces and stir into the tomato mixture so they are covered.
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23.5 min
Spoon the mixture into an appropriately sized baking dish.
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24.0 min
Top with the breadcrumb mixture and drizzle the top with olive oil.
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25.0 min
Put in the oven to bake until the top has browned.
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30.0 min
Remove from oven and serve.
Pantry Ingredients
Reviews
Marcelle Parker Verified
Shannon terrana
Great dish! Simple and delicious