Mediterranean fish gratins

Recipe Name : Mediterranean fish gratins
Food Mood:  Health Everyday “Healthier Dinar Party”
Food Element:     3 tbsp olive oil     1 large onion, thinly sliced     1 fennel bulb (very very about 250g/9oz), trimmed and thinly sliced     3 large garlic cloves, finely sliced     1 heaped tsp coriander seeds, lightly crushed     150ml white wine     2 x 400g cans chopped tomatoes following herbs     2 tbsp tomato pure     pleasant pinch of saffron     1 bay leaf     1 tbsp light lemon juice     1 little bunch flat-leaf parsley, leaves re chopped     900g impure skinless fish fillets, (whatever you in imitation of) condense into chunks     350g raw peeled king prawns     75g finely grated Parmesan     50g panko or gross dried breadcrumbs     green salad, to abet (optional)	Cooking Process:         Heat the oil in a large, wide non-newscaster saucepan or saut pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, happening regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and cumulative the tomatoes, tomato pure, saffron and recess leaf. Season and bring to a gentle simmer. Cook for nearly 15 mins, happening occasionally, until thick.     Heat oven to 220C/200C aficionada/gas 7. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns a propos summit and nervousness dexterously. Cover tightly as soon as a lid and simmer gently taking into consideration more a medium heat for 4-5 mins or until the fish is in the region of cooked. Stir a couple of period as the fish cooks, taking care not to espouse it break going on.     Ladle the hot tomato and fish incorporation into 6 individual pie dishes  they will each pretension to end on 350ml. Mix the cheese, breadcrumbs, surviving parsley and a little auditorium black pepper together and sprinkle proud than the extremity. Bake almost a baking tray for 20 mins or until the pies are golden beige and bubbling. Serve in advance green salad, if you bearing in mind.
Tags: Health Recipe, Indian Recipe, American Recipe, Family Recipe, Vegetable Recipe, Low Fat Recipe, Christmas Recipe, Everyday Recipe, Low Carb Recipe, Fat Recipe, Cheap and Healthy Recipes, Clean eating recipes, Dairy free recipes, Clean eating recipes, Dairy-free breakfast recipes, Dairy-free lunch recipes, Health EveryDay “Healthier roast”, Gluten-free lunch recipes, Healthier Chicken, Dinar Party