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BOURDETO (Greek Fish Stew)

Yields6 ServingsPrep Time20 minsCook Time45 minsTotal Time1 hr 5 mins

Baked halibut fish in a pan with tomato sauce. White wooden background. Top view

INGREDIENTS
 6 x 150g hake or cod fillets
 1 medium lemon, juice n zest
 3 onions, sliced very tinly
 1 leek, thinly sliced
 3 cloves garlic
 400 ml (1tin)chopped tomatoes
 20 cherry tomatoes
 1 tsp sugar
 1 tbsp paprika, not smoked
 1 tsp chilli powder
 1 bay
 2 tbsp dried oregano
 75 ml white wine
 2 tsp capers
 3 rice measuring cups of long grain white rice
HOW TO MAKE
1

Using the SLOW COOK (or similar function) of your rice cooker gently saute the onion, garlic, leeks for 8-10 minutes in olive oil.

2

Add the tomatoes and spices for 2–3 minutes.

3

Add the wine and allow to simmer for 10 minutes.

4

Transfer the sauce into a separate container.

5

Add the rice to the rice cooker inner bowl and then fill to the 3 cup WHITE RICE level line.

6

Select the WHITE RICE or LONG GRAIN function and press START.

7

When 10 minutes is remaining add the fish, then the lemon.

8

When cooking is complete open the rice cooker and stir gently.

9

Add the sauce and capers etc and set to KEEP WARM for 15 minutes before serving.

Nutrition Facts

0 servings

Serving size


Amount per serving
Calories312
% Daily Value *
Total Fat 2g3%

Saturated Fat 0g
Trans Fat 0g
Monounsaturated Fat 0g
Polyunsaturated Fat 1g
Cholesterol 99mg33%
Sodium 173mg8%
Total Carbohydrate 26g10%

Dietary Fiber 4g15%
Total Sugars 7g
Includes 1g Added Sugars2%
Protein 44g

Vitamin A 117mcg13%
Vitamin C 30mg34%
Calcium 99mg8%
Iron 3mg17%
Potassium 1398mg30%
Vitamin D 2mcg10%
Vitamin E 3mg20%
Vitamin K 23mcg20%
Thiamin 0mg0%
Riboflavin 0mg0%
Niacin 6mg38%
Vitamin B6 1mg59%
Folate 58mcg15%
Vitamin B12 2mg84%
Phosphorus 542mg44%
Magnesium 108mg26%
Zinc 2mg19%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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