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Preparation Time: 20 minutes
Cooking time: 4¼ - 5 hours
Serves: 6
If served as six portions, provides 222 cals, 0.8g fat (of which 0.5g saturates), 6.9g sugar and 1.2g salt per portion.
Ingredients
- 1 onion, chopped
- ½ green bell pepper, chopped
- 2 cloves garlic, minced
- 410g (14.5oz) tinned diced tomatoes, drained
- 400g (14oz) tinned chicken broth
- 225g (8oz) tinned tomato sauce
- 70g (2½oz) tinned mushrooms
- ¼ cup sliced black olives
- ½ cup orange juice
- ½ cup dry white wine
- 2 bay leaves
- 1 tsp dried basil
- ¼ tsp fennel seed, crushed
- ⅛ tsp ground black pepper
- 450g (1lb) medium shrimp - peeled and deveined
- 450g (1lb) cod fillets, cubed
Method
1. Place onion, green bell pepper, garlic, tomatoes, chicken broth, tomato sauce, mushrooms, olives, orange juice, wine, bay leaves, dried basil, fennel seeds, and pepper into a slow cooker. Cover, and cook on low 4 - 4½ hours or until vegetables are crisp tender.
2. Stir in shrimp and cod. Cover. Cook for 15 to 30 minutes, or until shrimp are opaque. Remove and discard bay leaves. Serve.
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