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Med-inspired fish stew recipe

Med-inspired fish stew recipe

0 ratings

Created by The Tesco Real Food team

This fish stew is easy to pull together and can be jazzed up for the whole family to enjoy. It's a great baby weaning recipe, suitable for little ones from 12+ months*, and it can be frozen too! See method

  • Makes 8 servings or feeds 2 adults and 4 children
  • Takes 45 mins
  • 200 calories / serving
  • Freezable
  • Healthy

Ingredients

  • ½ tbsp olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 x 400g tins chopped tomatoes​
  • 2 rosemary sprigs, leaves stripped and finely chopped
  • 3 thyme sprigs, leaves stripped and finely chopped
  • 360g frozen cod fillets
  • ½ tbsp smoked paprika (optional – see tip)
  • ½ lemon, finely zested and juiced (optional – see tip)
  • 300g wholewheat fusilli pasta
  • aioli, to serve (optional – see tip)
If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

  • Energy

    845kj
    200kcal     11%

  • Fat

    2g 3%

  • Saturates

    0g 2%

  • Sugars

    5g 6%

  • Salt

    0.1g 4%

of the reference intake
Carbohydrate 27g Protein 15.5g Fibre 5g

Method

  1. Heat the onion in a large heavy bottomed saucepan or deep frying pan with a lid set over a medium-high heat and fry the onion for 7-8 mins until soft and lightly golden. Add the garlic and herbs for another min, then pour in the chopped tomatoes and half a can of water. Bring to a gentle simmer with the lid on for 15 mins, then add the fish and continue to gently simmer for 15 mins until cooked through and just starting to fall apart. 
  2. Meanwhile, cook the pasta to packet instructions, drain and serve alongside the fish stew immediately.

Tip: Add the paprika and lemon to the dish when it’s already been served to the children to add extra flavour for adults and a dollop of aioli, if you like.

Freezing and defrosting guidelines

Freeze in an airtight container for up to 1 month. Defrost at room temperature. For more tips on freezing and defrosting food, read our article Love Your Freezer.

See more Baby weaning recipes

*This recipe is appropriate for babies progressing through the weaning stages, from around 12+ months of age. Babies will now be having 3 meals as well as starting to introduce healthy snacking between meals.

When weaning your baby, introduce allergenic foods one at a time and not before 6 months.

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