1/2 red onion
1 garlic clove
1 x 15ml spoon flat leaf parsley
1 x 15ml spoon coriander
50g chorizo sausage
100g canned chickpeas
1 large tomato
1 x 15ml spoon sunflower oil
½ x 5ml spoon smoked paprika
1 x 15ml spoon tomato purée
½ reduced-salt vegetable stock cube
2 gurnard fillets, skin on
Chopping board, vegetable knife, sieve, 2 x bowls, can opener (if needed), measuring spoons, saucepan with lid, mixing spoon, measuring jug, kettle, non-stick frying pan, fish slice.
- Prepare the vegetables and the chorizo:
- peel and dice the onion;
- peel and finely chop the garlic;
- finely chop the parsley;
- roughly chop the coriander;
- roughly dice the chorizo;
- drain and rinse the chickpeas.
- Score a cross in the top of the tomato. Blanch in hot water for 5 seconds. Refresh in cold water and remove the skin. Cut the tomato in half, deseed, and roughly dice to create a tomato concasse.
- Heat half of the oil in a saucepan and fry the chorizo, onion and garlic on a low-medium heat for 2 minutes.
- Add the paprika, stir and cook for 1 minute.
- Add the chickpeas, stir and cook for 2 minutes.
- Add the tomato purée, stir and cook for 2 minutes.
- Dissolve the stock cube in 100ml of boiling water from the kettle.
- Add the stock to the saucepan, stir and simmer for 5 minutes.
- Add the tomato concasse, parsley and coriander and stir. Place a lid on the saucepan and remove from the heat.
- Heat the remaining oil in a non-stick frying pan and cook the gurnard fillets (skin side down) for 2 minutes.
- Turn the fillets with a fish slice and cook for a further 2 minutes (or until the fish is cooked through).
- Serve the gurnard fillets on top of the chickpea and chorizo stew. Add the remaining herbs as a garnish.
- For crispy skin ensure that the fish skin is really dry before pan frying.
- To avoid fish sticking to frying pan lightly oil pan place a round of grease proof paper on base of pan and then lightly oil grease proof paper and fry fish on the paper.
- Use spray oil to reduce the amount of oil needed in the recipe.
- You can use other meaty round fish for this recipe, e.g. bass or mackerel.
- Remove chorizo for a pescatarian recipe.
This recipe was kindly donated by Food Teachers Centre, through their FISH (Fish in School Hero) Programme.
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