Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
Per Serving*
Energy (kJ/kcal)
1568 / 372
Fats (g)
9.9
of which saturated (g)
2.1
Carbohydrates (g)
35
of which sugars (g)
23.2
Fibers (g)
9.7
Proteins (g)
37.9
Salt (g)
0.6
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep vegetables
Peel and finely chop the onion and garlic. Trim the fennel, slice it into quarters, discard the hard stem and chop it.
2 Start stew
Heat a pan over a medium heat with a generous drizzle of olive oil. Once hot, add the onion and fry with a pinch of salt for 5 min until softened. Add the garlic and fennel and cook for 3 min further.
3 Stew
Add the peeledplumtomatoes along with their juice. Add the measuredwater, crumbled 0.5/0.5/1 stockcube, sugar, Kalamataolives and blackpepper. Bring to a simmer and reduce the heat to low. Cover with a lid and stew for 20 min, stirring occasionally. Break up the tomatoes with a wooden spoon or spatula.
Tip!Time permitting, cook the vegetable stew for longer over a low heat. Serve with crusty bread!
4 Fry fish
Once the vegetable stew is almost done, pat the seabass fillets dry and season both sides with salt. Heat a second pan with a drizzle of oliveoil over a medium-high heat. Once hot, add the seabass, skin-side down and fry for 3 min, then flip and cook for 1 min further.
5 Finish stew
Pick the basil leaves. Once ready, fold a handful of basil leaves into the vegetable stew (reserve the rest for garnish). Check the seasoning and add a pinch of salt and pepper. Simmer for 5 min further.
6 Serve
Divide the Mediterranean vegetable stew among shallow bowls. Top with the pan-seared seabass. Garnish with the remaining basil leaves and a pinch of chilliflakes(spicy!). Finish with a drizzle of good quality oliveoil.