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Mediterranean fish stew with garlic ciabatta

Nutritional Info
Calories432
Fat13g
Saturates2g
Total Sugar8g

Eating a Mediterranean diet can drastically reduce the risk of chronic obstructive pulmonary disease (COPD).

Mediterranean fish stew Eating a Mediterranean diet can drastically reduce the risk of chronic obstructive pulmonary disease (COPD), which includes serious lung disease like emphysema and bronchitis.

A French study, which tracked almost 43,000 men for 12 years, found that diets containing plenty of fruit, vegetables, wholegrains and fish (especially oily fish) are rich in vitamins, minerals, essential fats and antioxidants, which cut the risk of tissue inflammation.

A Mediterranean diet also equates to lower levels of sugar and nitrates in the diet - both of which have been linked to impaired lung function. This quick and easy stew combines many of the elements of a Mediterranean diet, including plenty of antioxidant rich tomatoes and shellfish which are high in zinc as well as being a source of omega 3 fats.

Ingredients (Serves 6 to 8)

  • 2 tbsp olive oil
  • 1 large onion, sliced
  • 2 cloves of garlic, chopped
  • 1 red chilli, finely chopped
  • 2 tbsp sun-dried tomato puree
  • 1kg tomatoes, roughly chopped
  • 200ml white wine
  • 300ml fish stock
  • Zest from 1 orange
  • 1kg halibut fillets, skinned and chopped into chunks
  • 500g clams, washed
  • 500g large prawns, washed
  • Large handful of flat leaf parsley, roughly chopped
  • 8 thick slices of ciabatta
  • 4 tbsp of olive oil
  • 2 cloves of garlic, halved

Method

To make the garlic ciabatta, drizzle each slice of bread with oil, then griddle or grill until golden all over. While the toasts are still hot, rub them with garlic and set aside.

Heat the oil in a wide, deep frying pan. Add the onion and cook over a gentle heat for 5 minutes until softened. Stir through the garlic and chilli and cook for another 3 minutes. Add the tomato purée and tomatoes. Turn up the heat and cook for 10-15 minutes, stirring until the tomatoes are pulpy. Pour over the wine and cook for 10 minutes until the liquid has reduced.

Add the fish stock and orange zest and heat until gently simmering. Place the halibut chunks into the liquid and cook for 5 minutes. Add the clams and prawns and cook for another 5 minutes until the fish is cooked through and the clams have opened (discard any that haven't). Sprinkle the parsley over the stew and serve with the garlic toasts. 

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