Spicy fish stew
By Good Food
Perfect with some crusty bread, this simple healthy stew will soon become a favourite – make it with chicken if you prefer
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Prep:5 mins
Cook:15 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 143
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fat 4g
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saturates 1g
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carbs 5g
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sugars 4g
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fibre 1g
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protein 2g
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salt 0.28g
Ingredients
- 1 tbsp olive oil
- 2 garlic cloves, crushed
- 1 tsp ground cumin
- ½ tsp paprika
- 200g can chopped tomatoes
- 1 red pepper, deseeded, cut into chunks
- 450g white fish fillets, cut into chunks
- handful coriander, roughly chopped
- 1 lemon, cut into wedges
Tip
Buy from a sustainable sourceConcerned 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.
Method
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.
