Name: Summer fish stew
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4
Ingredients: 4 slices stale bread diced; 2 tbsp olive oil; 1 onion finely chopped; 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; 1 lemon cut into wedges

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Summer fish stew

Summer fish stew

Chelsie Collins

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Serves 4

Easy

Prep: 10 mins

Cook: 25 mins

A star rating of 4.3 out of 5.22 ratingsRate

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This storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours

Healthy

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Ingredients

Nutrition

Units:

MetricUS

4 slices stale bread

diced
2 tbsp olive oil
1 onion

finely chopped
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
1 lemon

cut into wedges

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Nutrition: per serving

kcal325

low
fat7g

low
saturates1g
carbs26g
sugars8g
fibre7g
protein34g
salt0.7g

Method

step 1

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.
step 2

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.
step 3

Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.

RECIPE TIPS

GROW YOUR OWN

If you grow your own tomatoes, or have any really ripe ones to use up, quarter or halve them and add at the same time as the butter beans for a sweeter, fresher flavour.

Recipe from Good Food magazine, August 2016

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A star rating of 4.3 out of 5.22 ratings

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