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Moroccan fish stew

Moroccan fish stew

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

This quick and easy one-pot is bursting with gut-friendly vegetables and chunky pieces of fish for a healthy, filling dinner

Nutrition: per serving
HighlightNutrientUnit
low inkcal448
low infat12g
saturates2g
carbs49g
sugars26g
fibre13g
protein29g
salt0.7g
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Ingredients

  • 1 tbsp cold-pressed rapeseed oil
  • 1 medium onion , thinly sliced
  • 2 thin leeks , trimmed and sliced
  • 1/2 small fennel bulb , quartered and very thinly sliced
  • 2 large garlic cloves , finely sliced
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • 1/2 tsp chilli flakes
  • 1/4 tsp ground cinnamon
  • 400g can chopped tomatoes
  • 375g sweet potatoes , peeled and cut into chunks
  • 1 yellow pepper , deseeded and cut into chunks
  • 1 red pepper , deseeded and cut into chunks
  • 400g can chickpeas , drained and rinsed
  • juice 1 large orange , the peel thickly sliced with a vegetable peeler
  • 200g skinless line-caught cod , haddock or pollock fillet, cut into chunks
  • 200g skinless wild salmon , cut into chunks
  • 1/2 small pack flat-leaf parsley , roughly chopped

Method

  • STEP 1

    Heat the oil in a large flameproof casserole dish or saucepan and gently fry the onion, leeks and fennel for 10 mins, stirring occasionally, or until the veg is well softened and lightly browned. Add the garlic and spices, and cook for 30 secs more. Season well with ground black pepper.

  • STEP 2

    Tip in the chopped tomatoes, sweet potatoes, peppers, chickpeas, orange juice and peel with 300ml water and bring to a gentle simmer. Cover loosely and cook for 20 mins, stirring occasionally, until the potatoes are softened but not breaking apart.

  • STEP 3

    Add the fish pieces on top of the bubbling liquid and cover. Poach over a medium heat for 3-4 mins or until the fish is just cooked. Adjust the seasoning and serve scattered with parsley.

RECIPE TIPS
COOKING FOR TWO

If cooking for two, chill the remaining portions after step 2, before adding the fish. When ready to serve, simply reheat on the hob, add the remaining fish and cook as above until piping hot throughout.

Goes well with

Recipe from Good Food magazine, December 2015

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A star rating of 4 out of 5.15 ratings
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