Spicy fish stew

Perfect with some crusty bread, this simple healthy stew will soon become a favourite – make it with chicken if you prefer

  • Prep:5 mins
    Cook:15 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 143
  • fat 4g
  • saturates 1g
  • carbs 5g
  • sugars 4g
  • fibre 1g
  • protein 2g
  • 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 source
Concerned 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.
MPU 2

Method

  1. 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.

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