Showcasing the Mediterranean diet and Asian diet  
 

 

Greek tuna and vegetable stew

Share:

 


Greek tuna and vegetable stew
A rustic and richly-flavored Greek stew with bite-size pieces of tuna, red pepper, zucchini and kalamata olives.

3 tablespoons extra virgin olive oil

1 onion—finely diced
1 red pepper—diced
1 zucchini—thickly sliced into half-moons
3 garlic cloves—finely chopped
14 oz (400g) chopped canned tomatoes
1 cup water
1½ tablespoons tomato paste
10 kalamata olives—pitted and halved
2 teaspoons capers
½ teaspoon dried oregano
1 teaspoon salt
¼ teaspoon freshly ground black pepper
10 oz (300g) fresh tuna—cut into bite-size pieces (or use good-quality canned tuna)
2 tablespoons finely chopped fresh flat-leaf parsley


HEAT 2 tablespoons of the oil in a large saucepan over a medium heat. ADD the onion and red pepper and cook for 8 minutes, stirring occasionally. ADD the zucchini and cook for 2 minutes. ADD the garlic and cook for 2 minutes. ADD the canned tomatoes, water, tomato paste, olives, capers, oregano, salt and pepper, increase the heat to high, and bring to a boil. REDUCE the heat to medium and simmer, uncovered, for 12 minutes. ADD the tuna and parsley and cook, uncovered, for a further 4 minutes. STIR in the remaining tablespoon of oil. SERVE with bulgur, rice or crusty bread.



  Sicilian Fish Stew. A Sicilian-style tomato and herb stew with succulent morsels of fish. Serve with some crusty bread to mop up the juices, or spooned over rice or couscous.


  Greek Fava Bean, Eggplant and Olive Stew with Feta. Greek stew with fava beans, eggplant, zucchini, red pepper, potatoes and kalamata olives, served with crumbled feta cheese.


  Roasted Ratatouille. Zucchini, eggplant, bell peppers, tomatoes and onion coated in a Provençal herb and olive oil dressing and roasted until sweet and tender.


Printer-friendly version

Bookmark and Share

© 2017 MEDITERRASIAN.COM