Diet Tips:Caccuiccio (Seafood Stew)

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By SOME Foods - http://somefoods.com.au/

Caccuiccio (Seafood Stew)         ............................................................................................. Serves: 4 ............................................................................................. Ingredients 1 jar of SOME Foods Capsicum, Olive & Chilli Sauce 1 tablespoon (15mls) extra virgin olive oil 1 small fennel bulb (no more than 200g) 2 medium sized carrots (about 200g) 1 cup (250ml) white wine 1 teaspoon salt 400g white fish fillets (such as mullet, mulloway, snapper or flathead) 400g green (raw) prawn meat Optional for garnish Lemon (cut into wedges) Parsley Preparation Remove stalks, any rough outer leaves and the base from the fennel bulb, then dice into ½ cm cubes. Make sure the final prepared amount weighs no more than 200g (as single serving sizes of 100g contain high amounts of Oligos – fructans and Polyols – mannitol) Peel the carrots and remove both ends, then dice into ½ - 1 cm cubes. Cut the fish into roughly 3cm cubes. Devein the prawns (if needed) Method – the sauce Heat the olive oil in a medium, heavy based, pot or pan over high heat then add the diced fennel and carrot. Fry until the fennel starts to brown.  Add the white wine and deglaze the pan (i.e. scrape up all of the yummy brown flavoursome bits that have stuck to the pan). Turn the heat down to medium then add the jar of Capsicum, Olive & Chilli Sauce and salt. Mix through thoroughly and bring to a simmer. Put the lid on and turn the heat to low, stirring occasionally.  When the carrot is just becoming tender (about 5-7 minutes), add in the prawns and cubes of fish, stirring to incorporate. Put the lid back on and continue simmering until the seafood is cooked (roughly another 4-5 minutes). Serve with 1 cup of cooked rice (1/3 cup uncooked) or a slice or two of gluten free/sourdough spelt bread.

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