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Easy fish stew

Simple spicy fish stew

Easy fish stew

Name: Easy fish stew
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 4
Cuisine: British
Ingredients: 1 tbsp olive oil; 2 garlic cloves crushed; 1 tsp ground cumin; ½ tsp paprika; 200g can chopped tomato; 1 red pepper deseeded, cut into chunks; 450g white fish fillets, cut into chunks; handful coriander roughly chopped; 1 lemon cut into wedges

Good Food team

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Serves 4

Easy

Prep: 5 mins

Cook: 15 mins

A star rating of 4.2 out of 5.61 ratingsRate

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Perfect with some crusty bread, this simple healthy fish soup will soon become a favourite - you can also make it with chicken

Easily halved

Freezable

Dairy-free

Healthy

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Alternatives

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Honey nut crunch pears

A star rating of 4.4 out of 5.3 ratings

Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil
2 garlic cloves

crushed
1 tsp ground cumin
½ tsp paprika
200g can chopped tomato
1 red pepper

deseeded, cut into chunks
450g white fish

fillets, cut into chunks
handful coriander

roughly chopped
1 lemon

cut into wedges

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Nutrition: per serving

kcal143
fat4g
saturates1g
carbs5g
sugars4g
fibre1g
protein2g
salt0.28g

low

Method

step 1

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.

RECIPE TIPS

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.

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.

Recipe from Good Food magazine, May 2007

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A star rating of 4.2 out of 5.61 ratings

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