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Prep Time
30 min
Cuisine
French
Inspired by a classic ratatouille, this Boost & Balance recipe is wonderfully wholesome: rich stew bursting with red onion, yellow pepper and courgette, crowned with basa. Add a drizzle of fresh basil oil and toasted seeds and serve with a delicious wholemeal baguette. (Dairy-free: see our FAQs for details).
Prep Time
30 min
Cuisine
French
We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!
We send you everything you need to cook amazing recipes like this, delivered right to your door. Leave the planning to us!
Percentages are based on an adult's daily intake
Typical Values | per 100g | per serving |
---|---|---|
Energy | 438 kJ 104 kcal |
1751 kJ 417 kcal |
Fat of which saturates |
3.1 g 0.8 g |
12.5 g 3.3 g |
Carbohydrate of which sugars |
10.7 g 2.8 g |
42.9 g 11.2 g |
Fibre | 1.9 g | 7.8 g |
Protein | 7.8 g | 31.1 g |
Salt | 0.85 g | 3.38 g |
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.
Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7
Top, tail and chop the courgette[s] into bite-sized chunks
Deseed the yellow pepper[s] (scrape the seeds and pith out with a teaspoon) and cut into thin strips
Peel and finely slice the red onion[s]
Peel and finely slice (don't chop!) the garlic
Heat a large, wide-based pan (preferably non-stick) with a matching lid with a drizzle of olive oil over a high heat
Once hot, add the sliced red onion and yellow pepper with a pinch of salt and cook for 5-8 min or until softened
Once softened, add the courgette chunks and garlic slices and cook for a further 5 min until beginning to brown
Meanwhile, boil a kettle
Dissolve the vegetable stock cube[s] in 450ml [850ml] boiled water
Once the vegetables have softened, add the dried oregano and tomato paste and cook for 1 min
Add the vegetable stock and balsamic vinegar to the pan and reduce the heat to medium-low
Cook for 10-15 min or until the sauce has thickened slightly and the liquid has reduced by half
Meanwhile, chop the basil finely, including the stalks
Add the chopped basil to a pestle & mortar with 2 tbsp [4 tbsp] warm water and a generous pinch of salt
Grind to a paste, then add 1 tbsp [2 tbsp] olive oil and mix to combine – this is your basil oil
Once the stock has reduced, pat the basa fillets dry with kitchen paper
Add the basa fillets to the pan and cook, covered, for 3-4 min, or until cooked through – this is your ratatouille fish stew
Tip: your fish is cooked when it turns opaque and flakes easily!
Meanwhile, add the 3 seed mix and mini baguette rolls to a baking tray
Put the tray in the oven for 3-5 min or until the seeds are toasted and the baguette rolls are warmed through
Serve the ratatouille fish stew in bowls
Drizzle over the basil oil and serve the warm baguette roll to the side
Garnish with the toasted seeds
Enjoy!