Grecian herbed fish in broth
Becca Crawford
This is one of my and my kids’ favourite ways of eating wild fish and nourishing bone broth in the one meal. The Grecian flavours throw me back to my childhood and my trips to Greece. The entire meal is made on the stove top and once everything is chopped up and you have access to home made bone broth, it doesn’t take much time to make. So perfect for both everyday dinners and as well as an impressive dinner party meal. Be sure to buy fresh wild as opposed to farmed fish which you can read about here.
Kali Orexi (that’s Green for Good Appetite)
Ingredients:
3 tablespoons (60g) butter
1 onion (approx 200g), diced
3 knobs of garlic (approx 15g), diced
1 carrot (approx 150g), diced
1 potato (approx 100g), diced
1 zucchini (approx 150g), diced
2 stalks of celery (approx 200g), thinly sliced into half moons (I use a mandolin)
650-750g fillets of white wild fish (e.g. Barramundi, Hake, Snapper, Perch, Ling)
2 cups 500ml salted chicken bone broth/ stock (purchase from our online store or from Broth Bar & Larder or learn to make your own via my online bone broth workshop)
2 tablespoon tomato puree
1 teaspoon unrefined salt
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon dried basil leaf
1 teaspoon dried oregano
A few good turns of cracked pepper
1 bunch fresh parsley, roughly chopped, for garnishing
Directions:
Melt butter in large heavy based pot (eg cast iron) or frying pan on medium to low heat. Add onions and garlic and stir fry for a few minutes until onions and garlic start to soften. Add potatoes and carrots and stir fry until they start to soften. Add celery and zucchini and cook, covered, until veggies are tender, stirring occasionally. Once tender, stir through dried herbs and salt and pepper.
Meanwhile heat broth and tomato puree in a saucepan and blend together with whisk or stick blender. Add raw fish on top of the vegetables and pour the heated broth over the fish and vegetables. Cook, covered, until fish is cooked through.
Ladle into four bowls and garnish with a handful of fresh parsley and a wedge of lemon.
Serves 4