Simple spicy fish stew

Simple spicy fish stew

  • Rating: 4 out of 5.55 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Perfect with some crusty bread, this simple healthy stew will soon become a favourite - make it with chicken if you prefer

  • Easily halved
  • Freezable
  • Dairy-free
  • Healthy
Nutrition: per serving
HighlightNutrientUnit
kcal143
fat4g
saturates1g
carbs5g
sugars4g
fibre1g
protein2g
low insalt0.28g
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Ingredients

Method

  • STEP 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.

RECIPE TIPS
BUY FROM A SUSTAINABLE SOURCE

Concerned about over-fishing? Organically farmed cod is a sustainable option. You’ll find it in supermarkets under the ‘No catch’ label.

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.

Goes well with

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    Overall rating

    Rating: 4 out of 5.55 ratings
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