Summer fish stew
This storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours
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Prep:10 mins
Cook:25 mins
- Serves 4
- Easy
Nutrition per serving
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kcal 325
-
fat 7g
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saturates 1g
-
carbs 26g
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sugars 8g
-
fibre 7g
-
protein 34g
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salt 0.7g
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
Tip
Grow your ownIf 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.
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.
