Fish, tomato, pepper and orange stew recipe

49 ratings Rate
  • Serves 4
  • 5 mins to prepare and 25 mins to cook
  • 133 calories / serving
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Gently fry the onion in the oil for 5 minutes until softened. Add the peppers and cook for another 3-4 minutes.

Add the tomatoes, orange rind and juice and bring to boil. Add fish and cook for 10-15 minutes, until flesh flakes easily. Serve with jacket potatoes and steamed vegetables.

  • Ingredients

  • onion, peeled and chopped
  • 2tbsp vegetable oil
  • 1 red pepper, deseeded and sliced
  • 1 orange pepper, deseeded and sliced
  • 400g can chopped tomatoes
  • rind and juice 2 oranges
  • 400g (13oz) frozen fish
  • Energy 565kj 133kcal 7%
  • Fat 1g 2%
  • Saturates 0g 1%
  • Sugars 8g 9%
  • Salt 2.8g 5%

of the reference intake
Carbohydrate 9g Protein 20.4g Fibre 2.8g


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