Spicy fish stew
Perfect with some crusty bread, this simple healthy stew will soon become a favourite - make it with chicken if you prefer
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Low-fat, Super healthy, Dairy-free
- Heat oil in a saucepan. Tip in the garlic, cumin and paprika and cook for 1 min. Add 100ml water and the tomatoes. Bring to the boil, then turn down the heat. Add the pepper, simmer for 5 mins. Add the fish, simmer for 5 mins. Serve with coriander and a wedge of lemon.
Make it with chicken
Chunky chicken stew: Cook the garlic, cumin and paprika as before. Cut 300g new potatoes in half and 4 skinless chicken breasts into chunks. Stir the potatoes into the pan along with the tomatoes and water, bring up to the boil, then simmer for 5 mins. Add the chicken and peppers, then simmer for another 10 mins; the chicken should be cooked through and the potatoes tender. Serve with coriander and lemon.
Buy from a sustainable source
Concerned about over-fishing? Organically farmed cod is a sustainable option. You'll find it in supermarkets under the 'No catch' label.
Per serving
143 kcalories, protein 2g, carbohydrate 5g, fat 4 g, saturated fat 1g, fibre 1g, sugar 4g, salt 0.28 g
Recipe from Good Food magazine, May 2007.
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http://www.bbcgoodfood.com/recipes/3978/
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 5 mins
Cook 15 mins
Low-fat, Super healthy, Dairy-free
Ingredients
- 1 tbsp olive oil
- 2 garlic cloves , crushed
- 1 tsp ground cumin
- ½ tsp paprika
- 200g can chopped tomatoes
- 1 red pepper , deseeded, cut into chunks
- 450g white fish fillets, cut into chunks
- handful coriander , roughly chopped
- 1 lemon , cut into wedges
Per serving
143 kcalories, protein 2g, carbohydrate 5g, fat 4 g, saturated fat 1g, fibre 1g, sugar 4g, salt 0.28 g





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