Total preparation time: 20 min / Servings: 4 / Energy value: 253 kcal each
Senior Sauté Pan and Lid
2 calamari, freshly frozen
300 g sea bass or pike perch fillets
8 giant mussels in shells
1 (220 g) onions
50 ml vegetable oil
100 g celery stalks
4 plum tomatoes
400 ml fish stock or water
1 garlic clove
3 sprigs of thyme
2 tbsp olive oil, sea salt, pepper (coarsely ground) to taste
Nutritional information per 1 serving:
Protein – 32.6 g
Fat – 11.9 g
Carbs – 3.8 g
Energy value – 252.8 kcal
Cholesterol – 139 mg
Glycaemic index – 25 (low)
Clean mussel shells with metal brush.
Finely dice onion, then stir-fry it together with celery stalks in the senior sauté pan. 3. Peel calamari, slice them crosswise to get “rings”. Roughly dice fish fillets.
Add calamari “rings” and diced fish fillets to the stir-fried vegetables. Pour fish stock into the sauté pan to just cover all the ingredients, then add diced tomatoes. Bring to boil, add thyme and garlic, lightly season with salt and pepper. Cook for 4 min on medium heat.
Add mussels and cover with the lid. Wait until water seal between the pan and the lid is formed. Switch off the heat and let the dish set for 5-7 min. Serve.
Please take into consideration that cooking time is short, so make sure that celery stalks are not overcooked. Fish Casserole can be served with multi-grain baguette or toast.