This fish stew is very easy, quick and low in fat. Use any sustainable firm white fish and see what's on special offer to save money. Serve with some crusty bread if your family are extra hungry.
150mlwhite wineorganic, fairtrade or low alcohol cooking wine
100gcouscousorganic, fairtrade
500gwhite fish filletsskinned, boned, cut into bite sized pieces
2tablespoonfresh parsleyorganic, finely chopped
1lemonsorganic, fairtrade, zest of
Instructions
Heat the oil in a large frying pan and add the onion, celery, garlic and chilli flakes. Season with salt and pepper and cook over a medium heat for 8 -10 minutes until softened, stirring occasionally.
Add the tomatoes and cook for 2 minutes.
Add the stock and white wine and bring to the boil for 2 minutes.
Add the couscous, turn down the heat to a simmer, then add the fish.
cover with a lid and cook for 5 - 7 minutes until the fish is cooked through.
Serve the stew with the parsley and lemon sprinkled over the top. The parsley and lemon are not just decorative, they really do make the dish.
Notes
In a hurry or not all eating together?You can re-heat this dish, but the couscous will continue to absorb liquid so you may need to add some more stock. If you want to prepare in advance, you can prepare up until the point when you add the couscous. If you do this, you only need 10 minutes to finish it off.Can be stored in the fridge for 2 - 3 days, you may need to add more stock to loosen it.[nutrition-label]