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Spicy fish stew

A bowl of spicy salmon stew

Spicy fish stew

Name: Spicy fish stew
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 1 tbsp olive oil; 2 onions thinly sliced; 3 spring onions chopped; 3 garlic cloves chopped; 1 red chilli seeded and thinly sliced; few thyme sprigs; 2 x 400g cans chopped tomatoes; 400ml vegetable bouillon made with 2 tsp vegetable bouillon powder; 2 green peppers seeded and cut into pieces; 160g brown basmati rice; 400g can and 210g can red kidney beans drained; handful fresh coriander chopped, plus a few sprigs extra; handful flat-leaf parsley chopped; 550g pack frozen wild salmon skinned and cut into large pieces; 1 lime zested

Sara Buenfeld

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Serves 4

Easy

Prep: 10 mins

Cook: 40 mins

A star rating of 4.5 out of 5.47 ratingsRate

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Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs

Gluten-free

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 tbsp olive oil
2 onions

thinly sliced
3 spring onions

chopped
3 garlic cloves

chopped
1 red chilli

seeded and thinly sliced
few thyme sprigs
2 x 400g cans chopped tomatoes
400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
2 green peppers

seeded and cut into pieces
160g brown basmati rice
400g can and 210g can red kidney beans

drained
handful fresh coriander

chopped, plus a few sprigs extra
handful flat-leaf parsley

chopped
550g pack frozen wild salmon

skinned and cut into large pieces
1 lime

zested

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Nutrition: per serving

kcal664
fat26g
saturates5g
carbs58g
sugars14g
fibre14g

high
protein42g

high
salt0.3g

Method

step 1

Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
step 2

Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
step 3

Ladle into bowls and scatter with the coriander sprigs.

RECIPE TIPS

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Recipe from Good Food magazine, January 2019

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A star rating of 4.5 out of 5.47 ratings

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