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Mediterranean seafood gratin

Prep: 25 mins
Cook: 55 mins
Mediterranean seafood gratin
This easy bake of fish and vegetables in a lovely sauce is packed with healthy ingredients.
 

3 tbsp olive oil

1 large onion, thinly sliced

1 fennel bulb, trimmed and thinly sliced

3 large garlic cloves, finely sliced

1 heaped tsp coriander seeds, lightly crushed

150ml white wine or vegetable stock

2 x 400g tins chopped tomatoes with herbs

2 tbsp tomato purée

1 bay leaf

1 tbsp fresh lemon juice

1 small bunch flat-leaf parsley, leaves roughly chopped

900g mixed skinless fish fillets, (anything preferred, cut into chunks)

350g raw peeled king prawns

75g finely grated Parmesan

50g panko or coarse dried breadcrumbs

Green salad, to serve (optional)

Use a large non-stick pan to heat the oil and fry the onion, fennel, garlic and coriander seeds for 15 minutes, stirring regularly until the vegetables are softened and lightly coloured.

Pour the wine or stock into the pan, add the tomatoes, tomato purée, and bay leaf.

Season with salt and pepper then bring to a gentle simmer.

Cook for about 15 minutes, stirring occasionally, until thickened.

Preheat the oven to 220°C / 425°F / Gas mark 7.

Line a baking tray with greaseproof paper and set aside.

Stir the lemon juice and most of the parsley into the tomato mixture, add the raw fish pieces and prawns on top and stir well.

Cover tightly with a lid and simmer gently over a medium heat for 4-5 minutes or until the fish is almost cooked.

Stir a bit being careful not to break up the fish chunks.

Ladle the hot tomato and fish mixture into 6 individual 350ml ramekins.Or use one large baking dish.

Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top.

Place on the tray then bake for 20 minutes or until everything is golden brown and bubbling.

Serve with green salad, if you like.

Serves
6

Preparation Time
25 minutes

Cooking Time
55 minutes

Main ingredients
Shellfish, Alcohol, Fish, Vegetables, Oil, Bread, Spice, Stock/Broth, Garlic, Herbs

Recipe Type
Dinner, Family Dinners

Level of Difficulty
Easy

22 Shares

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