Name: Quick fish stew
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1
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

Meal type: Main meal

Serves: 1

Preparation time: 10 minutes

Cooking time: 15 minutes

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.

Cook’s tip

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

Energy 1884kJ 447kcal 22%

Carbs 54.6g -

Fat 5.7g Low 8%

Saturates 0.1g Low 1%

Sugar 15.5g Low 17%

Salt 0.32g Low 5%

% = an adult's reference intake

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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

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Quick fish stew

Cook’s tip

Nutritional Information

Tried this at home?

Ingredients

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