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Spanish Fish Stew
This fish stew is easy, filling and tasty. You really do need to use fresh herbs or it will taste completely different. Use any white meaty fish such as sea bass, coley, pollack, haddock or cod.
Prep Time
5
minutes
mins
Cook Time
30
minutes
mins
Total Time
35
minutes
mins
Course:
Main Course
Cuisine:
Spanish
Diet:
Gluten Free
Season:
Autumn, Winter
Type:
Fish
Diet:
Dairy Free, Gluten Free
Servings:
4
Calories:
567
kcal
Author:
REALMEALDEAL
Ingredients
2
tablespoon
olive oil
organic, fairtrade
2
red onions
organic, chopped
2
cloves
garlic
organic, crushed
1
chilli peppers
organic, deseeded and finely chopped
750
g
new potatoes
organic, diced 1cm cubes with skins left on
400
g
chopped tomatoes
organic, use tinned
500
ml
vegetable stock
organic
400
g
cannellini, kidney or borlotti beans
organic, fairtrade use tinned
600
g
white fish fillets
skinned, boned, cut bite sized chunks
2
tablespoon
fresh parsley
organic, chopped
2
tablespoon
fresh mint
organic, chopped
1
dash
salt
1
dash
black pepper
organic, fairtrade, freshly ground
4
tablespoon
soured cream
organic, optional, to serve
Instructions
Heat the oil in a large pan over a medium heat and fry the onions for
5 minutes,
until soft.
Add the garlic and chilli pepper and fry for
3 - 5 minutes.
Add the potatoes, tomatoes and stock to the pan, bring to a boil and simmer for
10 minutes.
Drain and rinse the beans. Add to the pan together with the fish and most of the chopped herbs.
Season with salt and freshly ground black pepper and simmer for
10 minutes.
Serve the stew with the remainder of the herbs sprinkled over the top and a spoonful of soured cream (optional)
Notes
In a hurry or not all eating at the same time?
This stew can be prepared in advance and re-heated as required.
It can be frozen for 1 month.
Nutrition
Calories:
567
kcal
|
Carbohydrates:
54
g
|
Protein:
40
g
|
Fat:
17
g
|
Saturated Fat:
3
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
5
g
|
Cholesterol:
91
mg
|
Sodium:
936
mg
|
Potassium:
849
mg
|
Fiber:
9
g
|
Sugar:
10
g
|
Vitamin A:
1900
IU
|
Vitamin C:
79.2
mg
|
Calcium:
180
mg
|
Iron:
4
mg