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Spiced Persian Fish Stew With Freekeh

Spiced Persian Fish Stew With Freekeh

Rating
4.5rating out of 5

(119 reviews from our customers)

Prep Time

30 min

Cuisine

Middle Eastern

To cook up this hot and tangy fish stew you'll fry onions, garlic and fresh tomatoes in warming spices and green chilli before adding tamarind paste for a Persian-inspired supper!

Prep Time

30 min

Cuisine

Middle Eastern

What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

What is Gousto all about?

We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!

Ingredients
For 2 people (double for 4)
Shallot
1 shallot
Tomato
2 tomatoes
garlic-clove
1 garlic clove
fresh-coriander
10g coriander
freekeh
130g freekeh †
Fenugreek
1/2 tsp ground fenugreek
paprika
1 tsp ground paprika
Pangasius-fillet-(1)
2 x 100g basa fillets †
vegetable stock cube (new5/18)
1/2 Knorr vegetable stock cube †
Tamarind
1 tamarind paste sachet (15g)
turmeric
1/2 tsp ground turmeric
green chilli
1 green chilli
Tomato-paste
1 tomato paste sachet (16g)
You Will Need
Salt, vegetable oil

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 shallot
  • 1 tomato
  • 1 garlic clove
  • 10g coriander
  • 130g freekeh<span class="strong">†</span>
  • 1/2 tsp ground fenugreek
  • 1 tsp ground paprika
  • 2 x 100g basa fillets<span class="strong">†</span>
  • 1 Knorr vegetable stock cube<span class="strong">†</span>
  • 1 tamarind paste sachet (15g)
  • 1/2 tsp ground turmeric
  • 1 green chilli
  • 1 tomato paste sachet (16g)
Typical Values per 100g per serving
Energy 643 kJ
152 kcal
1622 kJ
383 kcal
Fat
of which saturates
2.6 g
1 g
6.5 g
2.6 g
Carbohydrate
of which sugars
20.7 g
3.9 g
52.2 g
9.8 g
Fibre 3.6 g 9.1 g
Protein 12.5 g 31.5 g
Salt 1.13 g 2.84 g
*Gousto’s nutritional information only applies to ingredients supplied by Gousto. The cooking process and additional ingredients added at home (listed under “What you’ll need”) will affect total values.
Ingredients contain
1 shallot
shallot
1 tomato
tomato
1 garlic clove
garlic
10g coriander
coriander(100%)
130g freekeh
freekeh-green wheat grain (gluten)
1/2 tsp ground fenugreek
ground fenugreek
1 tsp ground paprika
ground paprika
2 x 100g basa fillets
basa fillet (fish) 100%
1 Knorr vegetable stock cube
Salt, vegetable fats (palm, shea butter, sal butter), potato starch, yeast extract, sugar, onion powder (2.3%), carrots (1.5%), herbs (parsley, tarragon), spices (CELERY seeds, garlic, turmeric, pepper, parsley roots), tomato puree powder, red bell pepper (0.2%), caramel syrup, flavourings (contain CELERY), leek, maltodextrin.
1 tamarind paste sachet (15g)
light brown soft sugar, tamarind concentrate, ginger puree, garlic puree, water, green jalapeno chilli puree,orange juice concentrate, cornflour, salt, citric acid, potassium sorbate
1/2 tsp ground turmeric
turmeric(100%)
1 green chilli
green finger chillies (100%)
1 tomato paste sachet (16g)
tomatoes
Allergens
  • Allergens highlighted by † (gluten, fish, celery)

In addition to the recipe specific allergen information provided, due to production and packing methods Gousto boxes may also contain low levels of the following allergens: Cereals containing gluten; Crustaceans; Eggs; Fish; Peanuts; Soya; Milk; Nuts: almonds, hazelnuts, walnuts, cashews ,pecan nuts ,brazil nuts, pistachio nuts, macadamia nuts; Celery; Sesame; Sulphur dioxide and Sulphites; Lupin; Molluscs; Mustard.

Cooking Instructions
Instructions for 2 people (double for 4)
1 2437 - Spiced Persian Fish Stew With Freekeh

Rinse the freekeh, then add it to a pot with plenty of cold water and bring to the boil over a high heat

Cook for 20-25 min or until tender but with a bite, then drain and return to the pot

2 2437 - Spiced Persian Fish Stew With Freekeh

Peel and finely chop the shallot[s]

Peel and finely slice (don't chop!) the garlic

Chop the tomatoes into small, bite-sized pieces

Cut the green chilli[es] in half lengthways, deseed (scrape the seeds out with a teaspoon) and chop finely

3 2437 - Spiced Persian Fish Stew With Freekeh

Boil a kettle

Heat a large, wide-based pan (preferably non-stick with a matching lid), with a drizzle of vegetable oil over a medium-high heat

Once hot, add the chopped shallot with a pinch of salt and cook for 2-3 min until starting to soften

4 2437 - Spiced Persian Fish Stew With Freekeh

Meanwhile, chop the basa fillets into large, bite-sized pieces

Dissolve 1/2 [1] the Knorr vegetable stock cube in 250ml [500ml] boiled water and add the tomato paste and tamarind paste – this is your tamarind stock

5 2437 - Spiced Persian Fish Stew With Freekeh

Once the shallot has started to soften, add the chopped garlic, chopped tomatoes and half the chopped chilli (can't handle the heat? Go easy!) and cook for 2 min

Add the ground fenugreek, turmeric and paprika and cook for 1 min further or until everything is combined

6 2437 - Spiced Persian Fish Stew With Freekeh

While the shallots are cooking, add the tamarind stock and bring to the boil over a high heat

Once boiling, reduce the heat to medium and cook for 2 min further or until the stock has reduced slightly

Meanwhile, chop the coriander finely, including the stalks

7 2437 - Spiced Persian Fish Stew With Freekeh

Once the stock has reduced, add the chopped basa and chopped coriander to the pan and cook, covered for 4-5 min until the fish is cooked through – this is your Persian fish stew

Tip: Your fish is cooked once it turns opaque and flakes easily

8

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Serve the Persian fish stew over the cooked freekeh

Garnish with the remaining chopped chilli (not a fan of spice? Just add a little!)

Enjoy!

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