Moroccan fish stew

Moroccan fish stew

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(10 ratings)

Prep: 15 mins Cook: 35 mins

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 and extra info

Nutrition: per serving

  • kcal448
  • fat12g
  • saturates2g
  • carbs49g
  • sugars26g
  • fibre13g
  • protein29g
  • salt0.7g
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Ingredients

  • 1 tbsp cold-pressed rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 medium onion, thinly sliced
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 thin leeks, trimmed and sliced
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • ½ small fennel bulb, quartered and very thinly sliced
    Fennel bulb

    Fennel bulb

    Like Marmite, fennel is something that you either love or hate - its strong aniseed flavour…

  • 2 large garlic cloves, finely sliced
  • 2 tsp ground coriander
  • 1 tsp ground cumin
  • ½ tsp chilli flakes
  • ¼ tsp ground cinnamon
  • 400g can chopped tomatoes
  • 375g sweet potatoes, peeled and cut into chunks
    Sweet potatoes

    Sweet potato

    sweet po-tate-toe

    Sweet potatoes have a creamy texture and a sweet-spicy flavour that makes them ideal for savoury…

  • 1 yellow pepper, deseeded and cut into chunks
    Peppers

    Pepper

    pep-iz

    Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

  • 1 red pepper, deseeded and cut into chunks
    Peppers

    Pepper

    pep-iz

    Also known as capsicums, bell peppers, sweet peppers or by their colours, for example red and…

  • 400g can chickpeas, drained and rinsed
  • juice 1 large orange, the peel thickly sliced with a vegetable peeler
    Orange

    Orange

    or-ange

    One of the best-known citrus fruits, oranges aren't necessarily orange - some varieties are…

  • 200g skinless line-caught cod, haddock or pollock fillet, cut into chunks
    Cod

    Cod

    kod

    A popular mild-flavoured saltwater fish mainly found in the Pacific and Atlantic oceans. Cod…

  • 200g skinless wild salmon, cut into chunks
    Salmon

    Salmon

    sam-on

    With its delicate, sweet flesh and wide availability, salmon is one of the most popular fish.…

  • ½ small pack flat-leaf parsley, roughly chopped

Method

  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.

  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.

  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.

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Comments, questions and tips

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MrsLemons
26th Jan, 2017
5.05
We have made this so many times and it never fails. I always leave out orange, fennel, and just use white fish and it still tastes great (though I add more spices than suggested).
pizzalady
27th Jan, 2016
We enjoyed this recipe and I will make again. I used half the amount of orange peel and sliced it very thinly so just got a hint of orange which was nice. Needed plenty of seasoning and I added a splash each of Tabasco and Worcestershire sauce and threw in some fresh coriander for good measure. Might add some tomato purée next time to add depth but overall I thought this was a nice recipe.
reevey
18th Jan, 2016
3.8
Loved the taste of this stew but the orange peel was disgusting! I couldn't get any pollock out here in France. I had to add a fair bit of seasoning like others and would have liked a thicker sauce. Will try it again and maybe add more fennel as we couldn't taste it at all. Scored 7.5/10. Easy to clear up afterwards too with plenty left for lunch
katwalk
7th Jan, 2016
Really delicious - the whole family ate it happily and there were some leftovers too for the freezer. I would say that it needs good seasoning and plenty of herbs (we added some chopped coriander too). What I really love about it is that you don't need to serve it with rice or bread, instead you fill up on lots of veg and chickpeas with the fish without thinking about it and so it's healthy without that empty feeling you get when trying to be virtuous ;-)
suejackson56
6th Jan, 2016
5.05
We really enjoyed this, used half the quantity of fish (as only 2 of us) but all the other ingredients & saved half (as suggested in the tips) before adding the fish. Having the rest this evening with prawns - yummy!
jennyh10
5th Jan, 2016
2.55
More like a veg stew than a fish stew even though I followed the proportions (other than using the whole fennel bulb instead of half). I had to add another tin of tomatoes as I found it quite dry. Needs loads of seasoning as surprisingly bland considering the nice ingredients. It made loads though, the four of us ate all the fish and there's still quite a bit of veg left which I'll probably blend into a soup or something. Won't be making it again.
annvowinckel
5th Jan, 2016
Again this was very delicious, but also made too much for us to eat in one go. The salmon I already had, because I had bought quite a lot from M&S on special the month before. I had it in the freezer already, so just had to add the cod. We like the orange taste of these meals. my only complaint would be is that they are all quite similar.
Jemc73
5th Jan, 2016
Mine was way too orangey
cathysuzuki's picture
cathysuzuki
2nd Jan, 2016
Where are you going to get wild salmon at this time of year? They didn't have it in my local market just before Christmas
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