Rich Fish Stew

• 1 tsp olive oil
• 1 leek
• 1 clove garlic, crushed
• 1 tsp ground oregano
• 4 flat mushrooms, sliced
• 1 stalk celery, sliced
• 1 tbsp tomato paste
• 2 zucchini, sliced
• 400g tin diced tomatoes
• ½ cup fish stock
• 5x 120g portions firm white fish fillets (Gem fish, Ling, Barramundi, Sea Bass, and Blue-eye Cod)
• 1 tbsp chopped fresh basil
• 1 tbsp chopped fresh parsley

Method:

1. Heat oil in a large non-stick saucepan over a medium heat. Add leek and garlic. Cook, stirring for 1-2 min or until soft. Add oregano, mushrooms and celery. Cook stirring for 2-3 minutes. Stir in tomato paste. Cook for 3-4 minutes.
2. Stir in zucchini, tomatoes and chicken stock. Bring to the boil. Reduce heat. Simmer, stirring occasionally, for 5 minutes or until mixture starts to thicken.
3. Add fish. Cook for 6 minutes or until fish is just cooked – take care not to overcook or the fish will fall apart. Stir in basil and parsley.
4. Serve 1 portion of fish on a bed of baby spinach leaves with an accompanying green salad.
5. Serve with ¾ cup of low GI starchy veges.