Comforting and nutritious beautifully browned basa fillets nestle in a warm Mediterranean olive and bean mixture for an elegant, speedy meal. Served with stock-infused millet and fresh steamed kale, sprinkled with sunflower seeds and, oh so fresh oregano!
Bangin’ Basa On Mediterranean Stew
Bangin’ Basa On Mediterranean Stew
with olives, fluffy millet & succulent kale
Hands on Time: 20 - 35 minutes
Overall Time: 35 - 50 minutes
Ingredients:
- Baby Tomatoes
- Basa Fillet
- Basa Fillets
- Cannellini Beans
- Chicken
- Chicken Stock
- Fresh Oregano
- Kale
- Lemon
- Lemons
- Millet
- NOMU Provençal Rub
- Onion
- Onions
- Pitted Green Olives
- Sunflower Seeds
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
MED-STEW
Preheat the oven to 200°C. On a roasting tray, place the sliced Onions, halved tomatoes, ⅓ of the chopped oregano, the drained Cannellini Beans, the olives, ½ of the Provençal rub and 50ml of water. Roast in the hot oven for 25-30 minutes. Place the shredded Kale in a bowl with a drizzle of oil, Lemon zest, the juice from 1 lemon wedges and seasoning. Using your hands, gently massage until softened and coated in oil. Set aside.
Millet & Kale
Place a pot over a medium heat. When hot, toast the Millet for 1-3 minutes, shifting occasionally. Pour in 150ml of salted water, stir through the stock, and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. On completion, drain if necessary and add in the massaged Kale and allow to steam – off the heat and covered with the lid. Toss through a drizzle of oil. Set aside to keep warm until serving.
SUNNY SEEDS
Place the Sunflower Seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SIZZLING BASA
Pat the basa dry with some paper towel and coat in oil and the remaining rub and season. Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
WARM THE SOUL!
Plate up the fluffy Kale-laced Millet topped with the warm Mediterranean stew and the aromatic basa alongside it. Sprinkle over the Sunflower Seeds, remaining oregano and serve with a Lemon wedge. Happy feasting chef!
Onion - 1
Baby Tomatoes - 80g
Fresh Oregano - 3g
Cannellini Beans - 120g
Pitted Green Olives - 25g
NOMU Provençal Rub - 5ml
Kale - 50g
Lemon - 1
Millet - 75ml
Chicken/" title="View all our recipes with Chicken at eCook">Chicken/chicken-stock/" title="View all our recipes with Chicken Stock at eCook">Chicken Stock - 5ml
Sunflower Seeds - 10g
Basa Fillet - 1
MED-STEW
Preheat the oven to 200°C. On a roasting tray, place the sliced Onions, halved tomatoes, ⅓ of the chopped oregano, the drained Cannellini Beans, the olives, ½ of the Provençal rub and 75ml of water. Roast in the hot oven for 25-30 minutes. Place the shredded Kale in a bowl with a drizzle of oil, Lemon zest, the juice from 1 lemon wedges and seasoning. Using your hands, gently massage until softened and coated in oil. Set aside.
Millet & Kale
Place a pot over a medium heat. When hot, toast the Millet for 1-3 minutes, shifting occasionally. Pour in 300ml of salted water, stir through the stock, and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. On completion, drain if necessary and add in the massaged Kale and allow to steam – off the heat and covered with the lid. Toss through a drizzle of oil. Set aside to keep warm until serving.
SUNNY SEEDS
Place the Sunflower Seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SIZZLING BASA
Pat the basa dry with some paper towel and coat in oil and the remaining rub and season. Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
WARM THE SOUL!
Plate up the fluffy Kale-laced Millet topped with the warm Mediterranean stew and the aromatic basa alongside it. Sprinkle over the Sunflower Seeds, remaining oregano and serve with a Lemon wedge. Happy feasting chef!
Onion - 1
Baby Tomatoes - 160g
Fresh Oregano - 5g
Cannellini Beans - 240g
Pitted Green Olives - 50g
NOMU Provençal Rub - 1
Kale - 100g
Lemon - 1
Millet - 150ml
Chicken/" title="View all our recipes with Chicken at eCook">Chicken/chicken-stock/" title="View all our recipes with Chicken Stock at eCook">Chicken Stock - 10ml
Sunflower Seeds - 20g
Basa Fillets - 2
MED-STEW
Preheat the oven to 200°C. On a large roasting tray, place the sliced Onions, halved tomatoes, ⅓ of the chopped oregano, the drained Cannellini Beans, the olives, ½ of the Provençal rub and 100ml of water. Roast in the hot oven for 35-40 minutes. Place the shredded Kale in a bowl with a drizzle of oil, Lemon zest, the juice from 2 lemon wedges and seasoning. Using your hands, gently massage until softened and coated in oil. Set aside.
Millet & Kale
Place a large pot over a medium heat. When hot, toast the Millet for 2-4 minutes, shifting occasionally. Pour in 450ml of salted water, stir through the stock, and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. On completion, drain if necessary and add in the massaged Kale and allow to steam – off the heat and covered with the lid. Toss through a drizzle of oil. Set aside to keep warm until serving.
SUNNY SEEDS
Place the Sunflower Seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SIZZLING BASA
Pat the basa dry with some paper towel and coat in oil and the remaining rub and season. Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
WARM THE SOUL!
Plate up the fluffy Kale-laced Millet topped with the warm Mediterranean stew and the aromatic basa alongside it. Sprinkle over the Sunflower Seeds, remaining oregano and serve with a Lemon wedge. Happy feasting chef!
Onions - 2
Baby Tomatoes - 240g
Fresh Oregano - 8g
Cannellini Beans - 360g
Pitted Green Olives - 75g
NOMU Provençal Rub - 15ml
Kale - 150g
Lemons - 2
Millet - 225ml
Chicken/" title="View all our recipes with Chicken at eCook">Chicken/chicken-stock/" title="View all our recipes with Chicken Stock at eCook">Chicken Stock - 15ml
Sunflower Seeds - 30g
Basa Fillets - 3
MED-STEW
Preheat the oven to 200°C. On a large roasting tray, place the sliced Onions, halved tomatoes, ⅓ of the chopped oregano, the drained Cannellini Beans, the olives, ½ of the Provençal rub and 125ml of water. Roast in the hot oven for 35-40 minutes. Place the shredded Kale in a bowl with a drizzle of oil, Lemon zest, the juice from 2 lemon wedges and seasoning. Using your hands, gently massage until softened and coated in oil. Set aside.
Millet & Kale
Place a large pot over a medium heat. When hot, toast the Millet for 2-4 minutes, shifting occasionally. Pour in 600ml of salted water, stir through the stock, and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. On completion, drain if necessary and add in the massaged Kale and allow to steam – off the heat and covered with the lid. Toss through a drizzle of oil. Set aside to keep warm until serving.
SUNNY SEEDS
Place the Sunflower Seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SIZZLING BASA
Pat the basa dry with some paper towel and coat in oil and the remaining rub and season. Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden.
WARM THE SOUL!
Plate up the fluffy Kale-laced Millet topped with the warm Mediterranean stew and the aromatic basa alongside it. Sprinkle over the Sunflower Seeds, remaining oregano and serve with a Lemon wedge. Happy feasting chef!
Onions - 2
Baby Tomatoes - 320g
Fresh Oregano - 10g
Cannellini Beans - 480g
Pitted Green Olives - 100g
NOMU Provençal Rub - 20ml
Kale - 200g
Lemons - 2
Millet - 300ml
Chicken/" title="View all our recipes with Chicken at eCook">Chicken/chicken-stock/" title="View all our recipes with Chicken Stock at eCook">Chicken Stock - 20ml
Sunflower Seeds - 40g
Basa Fillets - 4
Frequently Asked Questions
What is the preparation time for Bangin’ Basa On Mediterranean Stew?
The preparation time for Bangin’ Basa On Mediterranean Stew with olives, fluffy millet & succulent kale is between 20 and 35 minutes.
What is the total time required to make Bangin’ Basa On Mediterranean Stew with olives, fluffy millet & succulent kale?
The total time required to make Bangin’ Basa On Mediterranean Stew with olives, fluffy millet & succulent kale is between 35 and 50 minutes.
How many servings does Bangin’ Basa On Mediterranean Stew provide?
4 servings
What are the main ingredients in Bangin’ Basa On Mediterranean Stew?
Baby Tomatoes, Basa Fillet, Basa Fillets, Cannellini Beans, Chicken, Chicken Stock, Fresh Oregano, Kale, Lemon, Lemons, Millet, NOMU Provençal Rub, Onion, Onions, Pitted Green Olives, Sunflower Seeds
What is the nutritional information of Bangin’ Basa On Mediterranean Stew?
Calories: 709, Carbs: 91 grams, Fat: grams, Protein: 50.9 grams, Sugar: 8 grams, Salt: 1275 grams
How do I prepare Bangin’ Basa On Mediterranean Stew?
SUNNY SEEDS: Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. WARM THE SOUL!: Plate up the fluffy kale-laced millet topped with the warm Mediterranean stew and the aromatic basa alongside it. Sprinkle over the sunflower seeds, remaining oregano and serve with a lemon wedge. Happy feasting chef! MILLET & KALE: Place a pot over a medium heat. When hot, toast the millet for 1-3 minutes, shifting occasionally. Pour in 300ml of salted water, stir through the stock, and cover with a lid. Once boiling, reduce the heat and gently simmer for 10-12 minutes until the water has been absorbed and the millet is cooked. If it starts to dry out, add more water in small increments to continue cooking. On completion, drain if necessary and add in the massaged kale and allow to steam – off the heat and covered with the lid. Toss through a drizzle of oil. Set aside to keep warm until serving. SIZZLING BASA: Pat the basa dry with some paper towel and coat in oil and the remaining rub and season. Place a nonstick pan over a medium-high heat with a drizzle of oil. When hot, fry the fish for 2-3 minutes on each side until cooked through and golden. MED-STEW: Preheat the oven to 200°C. On a roasting tray, place the sliced onions, halved tomatoes, ⅓ of the chopped oregano, the drained cannellini beans, the olives, ½ of the Provençal rub and 75ml of water. Roast in the hot oven for 25-30 minutes. Place the shredded kale in a bowl with a drizzle of oil, lemon zest, the juice from 1 lemon wedges and seasoning. Using your hands, gently massage until softened and coated in oil. Set aside.
What should be prepared from my kitchen to make Bangin’ Basa On Mediterranean Stew?
Baby Tomatoes, Basa Fillet, Basa Fillets, Cannellini Beans, Chicken, Chicken Stock, Fresh Oregano, Kale, Lemon, Lemons, Millet, NOMU Provençal Rub, Onion, Onions, Pitted Green Olives, Sunflower Seeds
How many calories does Bangin’ Basa On Mediterranean Stew have?
709 calories
How much fat content does Bangin’ Basa On Mediterranean Stew have?
grams
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