5款节后健康美食，每逢佳节不长肉！

Ingredients
配料
3 tbsp olive oil
3汤匙橄榄油
1 large onion, thinly sliced
1个大洋葱，切薄片
1 fennel bulb (about 250g/9oz), trimmed and thinly sliced
1个球茎茴香（约250g/9盎司），切掉边，切薄片
3 large garlic cloves, finely sliced
3瓣大蒜，切薄片
1 heaped tsp coriander seeds, lightly crushed
满满1茶匙香菜籽，轻轻碾碎

150ml white wine
150ml白葡萄酒
2 x 400g cans chopped tomatoes with herbs
2罐400g的碎番茄和香草
2 tbsp tomato purée
2汤匙番茄酱
good pinch of saffron
1小捏藏红花
1 bay leaf
1片月桂叶
1 tbsp fresh lemon juice
1汤匙鲜柠檬汁
1 small bunch flat-leaf parsley, leaves roughly chopped
1小把平叶欧芹，简单把叶切碎
900g mixed skinless fish fillets, cut into chunks
900g混合去皮鱼排，切块
350g raw peeled king prawn
350g去皮生大对虾
75g finely grated Parmesan
75g碎帕尔玛干酪
50g panko or coarse dried breadcrumbs
50g面包屑或粗干面包屑
green salad, to serve
蔬菜沙拉，备用
Method
做法
1. Heat the oil in a large, wide non-stick saucepan or sauté pan and gently fry the onion, fennel, garlic and coriander seeds for 15 mins, stirring regularly until the vegetables are softened and lightly coloured. Pour the wine into the pan and add the tomatoes, tomato purée, saffron and bay leaf. Season and bring to a gentle simmer. Cook for about 15 mins, stirring occasionally, until thick.
把大的不粘炖锅或炒锅里的油加热，将洋葱、茴香、大蒜和香菜籽轻炒15分钟，过几分钟翻动一次，直到蔬菜变软，颜色变浅。把酒倒进锅里，加入番茄、番茄酱、藏红花和月桂叶。加入调料，文火慢炖，大约炖15分钟，偶尔搅拌一下，直到汤变浓。
2. Heat oven to 220C/200C fan/gas. Stir the lemon juice and most of the parsley into the tomato mixture, pop the raw fish pieces and prawns on top and stir well. Cover tightly with a lid and simmer gently over a medium heat for 4-5 mins or until the fish is almost cooked. Stir a couple of times as the fish cooks, taking care not to let it break up.
把风扇型烤箱/煤气烤箱加热到220摄氏度/200摄氏度，把柠檬汁和大部分欧芹放入番茄汤中搅拌，把生鱼片和对虾放在上面充分搅拌。盖好盖子，中火慢炖4-5分钟或炖至鱼肉熟透，炖鱼时要搅拌几次，注意不要把鱼肉弄碎。
3.Ladle the hot tomato and fish mixture into 6 individual pie dishes – they will each need to hold around 350ml. Mix the cheese, breadcrumbs, remaining parsley and a little ground black pepper together and sprinkle over the top. Bake on a baking tray for 20 mins or until the pies are golden brown and bubbling. Serve with green salad, if you like.
把热的番茄鱼汤用勺子舀出来放入6个单独的馅饼碟中，每碟大约放350ml。把奶酪、面包屑、剩下的欧芹，再加点儿黑胡椒粉搅拌好淋在汤上，放在烤盘上烤20分钟或烤至金黄冒泡。如果喜欢的话可以搭配蔬菜沙拉一起吃。