This storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours
Nutrition and extra info
- Healthy
Nutrition: per serving
- kcal325
- fat7g
- saturates1g
- carbs26g
- sugars8g
- fibre7g
- protein34g
- salt0.7g
Ingredients
- 4 slices stale bread, diced
- 2 tbsp olive oil
Olive oil
ol-iv oylProbably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- 1 onion, finely chopped
Onion
un-yunOnions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…
- 2 garlic cloves, crushed
- 1 tsp dried chilli flakes
- 400g can chopped tomatoes
- 4 frozen white fish fillets, such as cod or pollock
- 400g can butter beans, drained
- small pack parsley, roughly chopped
Parsley
par-sleeOne of the most ubiquitous herbs in British cookery, parsley is also popular in European and…
- 1 lemon, cut into wedges
Lemon
le-monOval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…
Method
Heat oven to 200C/180C fan/gas 6. Put the bread on a large baking sheet, drizzle over 1 tbsp oil and bake for 10 mins until golden. Set aside.
Meanwhile, heat the rest of the oil in a large flameproof casserole dish over a medium heat. Add the onion and cook until softened for about 10 mins, then add the garlic and chilli flakes and stir for 1 min. Tip in the tomatoes and fish fillets. Cover and simmer for 10 mins until the fish is nearly cooked, then uncover.
Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.
Comments, questions and tips