Ingredients


3 tbsp olive oil

1 stalk celery, finely chopped

1 carrot, finely chopped

1 heaped tsp coriander seeds, lightly crushed

150ml white wine

2 x 400g cans chopped tomatoes with herbs

2 tbsp tomato purée

good pinch of saffron

1 bay leaf

1 tbsp fresh lemon juice

1 small bunch flat-leaf parsley, leaves roughly chopped

900g mixed skinless fish fillets, (anything you like) cut into chunks

350g raw peeled king prawns

75g finely grated Parmesan

50g gluten free breadcrumbs

green salad, to serve (optional)


Method


Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the vegetables and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.

Heat oven to 220C/200C fan/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.

Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, gluten free breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.


Recipe adapted from: Good Food


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Low FODMAP Recipe and Gluten Free Recipe - Mediterranean fish gratinsContentsIBS  FODMAP Home IBS-Health.com