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Wholesome Ratatouille Fish Stew With Basil Oil

Wholesome Ratatouille Fish Stew With Basil Oil

Rating
4.5rating out of 5

(286 reviews from our customers)

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

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)
Red-onion
1 red onion
Yellow-pepper
1 yellow pepper
garlic-clove
2 garlic cloves
basil 3.18
20g basil
tomato paste 3.18
2 tbsp tomato paste †
Courgette
1 courgette
3 seed mix
30g 3 seed mix
dried-oregano
1 tsp dried oregano
Pangasius-fillet-(1)
2 basa fillets †
vegetable stock cube (new5/18)
1 vegetable stock cube †
2 mini baguette rolls
2 mini baguette rolls †
Balsamic-vinegar
1 balsamic vinegar sachet (15ml) †
You Will Need
Pestle & mortar, olive oil, salt

Nutritional Information*

Percentages are based on an adult's daily intake

  • 1 red onion
  • 1 yellow pepper
  • 1 garlic clove
  • 20g basil
  • 2 tbsp tomato paste<span class="strong">†</span>
  • 1 courgette
  • 1 pine nut & seed mix sachet (30g)
  • 1 tsp dried oregano
  • 2 x 100g basa fillets<span class="strong">†</span>
  • 1 Knorr vegetable stock cube<span class="strong">†</span>
  • 2 mini baguette rolls<span class="strong">†</span>
  • 1 balsamic vinegar sachet (15ml)<span class="strong">†</span>
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
*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 red onion
red onion
1 yellow pepper
yellow pepper
1 garlic clove
garlic
20g basil
basil (100%)
2 tbsp tomato paste
tomatoes (sulphites)
1 courgette
courgette
1 pine nut & seed mix sachet (30g)
sunflower seeds 40%, pumpkin seeds 40%, pine kernels 20%
1 tsp dried oregano
dried oregano
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.
2 mini baguette rolls
wheat flour (gluten) 51% (with calcium, iron, niacin, thiamin), water, granary flour (6%) (wheat flour (gluten), flaked malted wheat (gluten), wheat bran (gluten), wheat (gluten)), salt, fresh yeast
1 balsamic vinegar sachet (15ml)
wine vinegar, concentrated grape must, potassium metabisulphite (sulphites)
Allergens
  • Allergens highlighted by † (sulphites, fish, celery, gluten)

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 Wholesome Ratatouille Fish Stew With Basil Oil

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

2 Wholesome Ratatouille Fish Stew With Basil Oil

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

3 Wholesome Ratatouille Fish Stew With Basil Oil

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

4 Wholesome Ratatouille Fish Stew With Basil Oil

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 

5 Wholesome Ratatouille Fish Stew With Basil Oil

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

6 Wholesome Ratatouille Fish Stew With 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!

7

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

8

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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!

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