Quick fish stew

Quick fish stew

Category: Main meal | Serves: 1 (Not suitable for home freezing)

Prep time: 10 mins | Cooking time: 15 minutes

Ingredients

Vegetable oil for frying

1 small red onion, thinly sliced

1 clove garlic, optional

1 tsp smoked paprika

230g can chopped tomatoes

300ml (½ pint) low-salt stock 

220g can cannellini, butter or borlotti beans, drained

115g (4oz) white fish fillet, fresh or frozen and defrosted

1 tbsp chopped fresh parsley, optional

 

1. Spray or wipe a small saucepan, preferably non-stick, with a little oil. Fry the onion and garlic (if using) for 7–10 minutes until soft and golden.

2. Stir in the smoked paprika. Add the tomatoes and stock and bring to the boil. Simmer gently, uncovered, for 10 minutes.

3. Drain and rinse the beans and chop the fish into large bite-sized chunks.

4. Turn down the heat and add the beans and fish to the pan. Simmer gently for 4–5 minutes or until the fish is cooked through.

5. Stir in the parsley (if using) and season with black pepper. Serve immediately with wholemeal soda bread.

Quick fish stew

Cook’s tip

  • Add 25g (1oz) frozen cooked prawns for the last 2–3 minutes of cooking time.

Nutritional information

Quick fish stew