Quick fish stew
- Published: 19 Dec 17
- Updated: 18 Mar 24
This 5:2 recipe is flavoursome and nutritious. You can keep leftovers in the fridge, covered for 2-3 days, for your next 500 calorie day.
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Ingredients
- 3 tbsp extra-virgin olive oil
- 1 onion
- 3 garlic cloves
- 1 tsp smoked paprika (pimentón)
- 400g tin chopped tomatoes
- 750ml vegetable or chicken stock
- 400g tin butter beans
- 450g frozen sustainable white fish, defrosted
- 150g frozen sustainable raw prawns, defrosted
- Fresh parsley leaves to garnish
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Method
- Heat the olive oil in a large saucepan. Finely slice the onion and garlic, then add to the pan. Fry gently, covered, for 10 minutes or until softened, then stir through the smoked paprika. Add the chopped tomatoes and stock and bring to the boil. Simmer gently for 10 minutes.
- Drain and rinse the beans and chop the fish into large chunks. Turn down the heat and add the beans and fish to the pan. Simmer for 4 minutes or until the fish is almost cooked through, then add the prawns and cook until they turn pink. Taste and season, then ladle into bowls, scatter with parsley leaves and serve.
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- Recipe from November 2017 Issue
Nutrition
Nutrition: per serving
- Calories
- 187kcals
- Fat
- 6.8g (0.9g saturated)
- Protein
- 22.6g protein
- Carbohydrates
- 8.8g (3.2g sugars)
- Fibre
- 3.7g
- Salt
- 0.8g
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