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Gurnard with summer vegetable broth


Gurnard with summer vegetable broth

Ingredients

3-4tbsp plain flour
Zest of 1 lemon
6 x 200g (7oz) gurnard fillets
25g (1oz) butter
1tsp oil
For the vegetable broth
Handful each peas in their pods, runner beans and baby leeks
1 tomato, deseeded and chopped
18 cherry tomatoes
2 shallots, finely chopped
1 thyme sprig
1 bay leaf
450ml (¾ pint) light good-quality
vegetable stock
3 tarragon sprigs, leaves picked off




A light and delicious main course for al fresco eating


In short
Preparation time:
20 mins
Cooking time:
20 mins
Total time:
40 mins
Serves:
6 people
Course:
Main

Nutrition (per portion)
  • 369 calories
  • 11g fat (4g saturates)
  • 28g carbs (3g total sugars)

Method

1 Prepare the vegetables: pod the peas and put into a large bowl. Thickly slice the runner beans and leeks. Add both to the bowl with the chopped tomato and cherry tomatoes.
2 Put the flour on a large plate, add the lemon zest and season. Toss the fish in the mixture and set aside. Heat the butter and oil in a large sauté pan for 1-2min. Add the fish and fry in batches, skin-side down, until crisp. Set aside.
3 Add the shallots to the pan and cook for 3-4min until just golden. Add the thyme, bay leaf and vegetable stock and bring to the boil. Simmer for 3-4min.
4 Add the mixed vegetables. Roughly chop the tarragon leaves, add to the mixture and stir well.
5 Cover and cook for 5min until vegetables are tender. Add fish; cook gently for 3-4min to heat through.





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