eCook Meal
Bangin’ Basa On Mediterranean Stew
with olives, fluffy millet & succulent kale
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!
Serving guide
Choose your portion size.
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!
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!
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!
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R219.26
for 4 servings · R54.82 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Fresh Oregano needs 10 gTomato and Oregano Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Basa Fillets needs 4Basa Fillets Avg 300 g R87.00 · whole pack (size can't be divided)R87.00
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Kale needs 200 gKale Min 350 g 350 g at R35.99 · 57% of packR20.57
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Chicken Stock needs 20 mlFresh Free Range Liquid Chicken Stock 500 ml 500 ml at R54.99 · 4% of packR2.20
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Pitted Green Olives needs 100 gPitted Green Olives with Basil and Garlic 245 g 245 g at R89.99 · 41% of packR36.73
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Cannellini Beans needs 480 gCannellini Beans in Brine 400 g 400 g at R28.99 · 1.20× packR34.79
Not in the Woolies basket — source these elsewhere:
- Millet
- Baby Tomatoes
- NOMU Provençal Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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 Tomato, Basa Fillet, Cannellini Beans, Chicken, Chicken Stock, Kale, Lemon, Millet, NOMU Provençal Rub, Onion, Oregano, 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. 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. 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. 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!
What should be prepared from my kitchen to make Bangin’ Basa On Mediterranean Stew?
Baby Tomato, Basa Fillet, Cannellini Beans, Chicken, Chicken Stock, Kale, Lemon, Millet, NOMU Provençal Rub, Onion, Oregano, 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