Spicy fish stew

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Good Food

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Recipe by Good Food

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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.

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.

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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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

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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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