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Greek-style fish stew recipe

Greek-style fish stew recipe

24 ratings

Make frozen fish special with this Greek-style stew – perfect for Good Friday. Tender hake is cooked in a rich tomato sauce with potatoes and veg. Serve with crusty bread to mop up all the goodness. See method

  • Serves 4
  • 20 mins to prepare and 40 mins to cook
  • 315 calories / serving
  • Healthy
  • Gluten-free
  • Dairy-free

Ingredients

  • 2 tbsp olive oil, plus extra to drizzle (optional)
  • 1 large onion, finely chopped
  • 1 carrot, peeled and finely chopped
  • 2 celery sticks, finely chopped, any leaves roughly chopped
  • 4 garlic cloves, finely sliced
  • 500g pack tomatoes on the vine
  • 15g fresh flat-leaf parsley, stalks finely chopped, leaves roughly chopped
  • 500g baking potatoes, peeled and cut into 2cm chunks
  • 500g pack frozen hake fillets
  • 1 lemon, zested and cut into 6 wedges
  • crusty bread, to serve (optional)

Perfect with:

  • Tesco Finest Valle De Leyda Chardonnay 75Cl
  • Tesco Finest Mosel Steep Slopes Riesling 75Cl
  • Tesco Finest English Sparkling Wine 75Cl

Perfect with:

  • Tesco Finest Valle De Leyda Chardonnay 75Cl
  • Tesco Finest Mosel Steep Slopes Riesling 75Cl
  • Tesco Finest English Sparkling Wine 75Cl

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    2 of your 5-a-day and high in protein

    Each serving contains

    • Energy

      1325kj
      315kcal
      16%
    • Fat

      9g 13%
    • Saturates

      1g 7%
    • Sugars

      10g 11%
    • Salt

      0.6g 10%

    of the reference intake
    Carbohydrate 31.2g Protein 23.8g Fibre 5.8g

    Method

    1. Heat the oil in a flameproof casserole dish or large, lidded saucepan over a medium heat and fry the onion, carrot, celery and garlic for 12-15 mins until softened. Meanwhile, halve the tomatoes widthways and coarsely grate using a box grater set over a bowl (discard the skin). Add to the pan with the parsley stalks, potatoes and 250ml water.

    2. Season well, partially cover the pan and bring to a brisk simmer. Cook for 20 mins, stirring occasionally, or until thickened slightly and the potatoes are tender.

    3. Add the frozen fish, cover and return to a simmer. Cook for 10-15 mins or until the fish flakes. Stir in the lemon zest and the juice of 2 lemon wedges, gently breaking up the fish a little with the spoon. Scatter with the celery and parsley leaves. Drizzle with a little more oil and serve with crusty bread, if you like, and the remaining lemon wedges for squeezing over.

    Tip: You can make this in a slowcooker: add all the ingredients apart from the celery and parsley leaves, fish and lemon; cook on high for 45 mins- 1 hr. Add the fish and lemon and cook for another 15-20 mins.

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