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A bowl of spicy salmon stew

Spicy fish stew

A star rating of 4.5 out of 5.34 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

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
Nutrition: per serving
HighlightNutrientUnit
kcal664
fat26g
saturates5g
carbs58g
sugars14g
high infibre14g
high inprotein42g
salt0.3g
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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

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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Goes well with

Recipe from Good Food magazine, January 2019

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A star rating of 4.5 out of 5.34 ratings
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