Mediterranean Fish Stew

This is such a versatile recipe – versatile both in which veg you use and which fish you use.  Make this recipe your own and you will come back to it over and over again. 

Easily doubled and frozen in batches. 

Ingredients

  • 2 tbsp oil, I used rapeseed
  • 1 red onion, chopped
  • 2 garlic cloves, chopped
  • 2 celery stalks, chopped
  • 2 tsp paprika
  • 1/2 tsp chilli powder
  • 3 bell peppers, chopped, assorted colours if you like
  • 1 fennel, chopped
  • 1 tin of tomatoes (& a couple of large fresh tomatoes if you have them)
  • 1 bay leaf, & any Mediterranean herbs you have to hand
  • Optional—1 fish stock cube
  • 1 portion of fish per person—whatever fish fillets you like best (I used small sardines)
  • 1 tin of pulses such as chickpeas or beans. I used borlotti beans.

Method

  1. In a large sauté pan gently warm the oil whilst you start chopping veg.
  2. Sauté the onion for 3-4 minutes, then add the garlic, followed by the celery. Stir well & leave for another 3-4 minutes.
  3. Turn up the heat to medium, add the paprika & chilli powder. Stir & wait for the fragrance to be released, then add all the other veg + tinned tomatoes.  Also if you have any fresh tomatoes to add do so now, & a fish stock cube if using.
  4. Half refill the tomato tin with water & add that too.
  5. Bring to a simmer , add the herbs & season.
  6. Gently simmer for 30—40 minutes, depending on how soft you like your veg.
  7. Now add your beans / chickpeas, & fish to the pan, nestle the fish into the sauce. How long to cook this will depend on the size & thickness of your fish.  A salmon fillet will take about 20 minutes.  Small sardine fillets approx. 12 minutes.
  8. Check the fish is cooked through, then its ready to serve.

This is good with potato wedges, wholemeal spaghetti, brown rice, or simply by itself. 

Servings:

4-5

Ready In:

About an hour

Good For:

Seasonal summer veg, or brightening up a winter’s day

Health Benefits

Peppers are a colourful & versatile ingredient.  They contain higher levels of Vitamin C, (particularly the reds), calcium, & potassium, plus  anti-oxidants which are thought to protect the eyes from age related macular degeneration.

Tomatoes are rich in Vits A & C + minerals such as calcium, phosphorous, potassium & sodium.  Great for the heart & detoxifying the blood & strengthening digestion. 

Probably best known though is the amount of lycopene they contain, which increases in cooking tomatoes.  This powerful anti-oxidant is thought to help reduce the bad cholesterol & be effective in cancer prevention.

 

Sardines are full of healthy omega 3 fats—essential for the brain & body.  Also a great source of Vitamin B12, and 1 of the highest sources of calcium (particularly tinned sardines with small bones).  Because sardines feed on plankton only they contain lower levels of mercury than some other fish.

 

R

Low Sugar

R

Gluten Free

R

3 of 5 A-Day

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