Preparation time is 10minutes
Cook time is 30minutes
Total time is 40minutes
Serve is for 4 people
Estimated cost per serve is 10.03 dollar
Difficulty level: 3 out of 4
17 Ingredients
Number of servings
4
- 200grams ling fillet, cut into chunks
- 250grams large green banana prawns, peeled, deveined
- 1 squid tube, scored, cut into thick strips
- 1 large red onion, sliced
- 2 baby fennel, trimmed, sliced (see Tip)
- 3 baby red capsicum, deseeded, sliced
- 1 pinch chilli flakes
- 1 1/2teaspoons dried oregano
- 1 lemon, rind finely grated (plus juice)
- 1/2 cup dry white wine
- 125grams marinated feta
- 1/4 cup kalamata olives, pitted
- 2tablespoons olive oil
- 2 garlic cloves, crushed
- 1 crusty baguette (to serve)
- 400grams roma tomatoes, chopped
- 1/2 sourdough baguette, sliced (to serve)
Nutrition per serving
3380kJ
Protein
56.8grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 4
Preheat oven to 200°C.
Step 2 of 4
Heat 1 tablespoon of the oil in a large heatproof baking dish over medium-low heat. Add onion, fennel, capsicum and garlic. Cook for 5 minutes, stirring occasionally, until golden. Add tomato, olives, oregano, chilli and wine. Simmer for 10 minutes. Add ling, prawns and squid, stirring through sauce. Crumble feta over and drizzle with remaining oil.
Step 3 of 4
Transfer to oven and bake for 15 minutes until seafood is cooked.
Step 4 of 4
Sprinkle with lemon rind, lemon juice and fennel tips. Serve with crusty bread.
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