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Smoky fish stew with lemon and parsley recipe

Smoky fish stew with lemon and parsley recipe

18 ratings

See method

  • Serves 4
  • 5 mins to prepare and 40 mins to cook
  • 222 calories / serving
  • Freezable
  • Healthy
  • Dairy-free

Ingredients

  • 1tbsp olive oil
  • 1 onion, thickly sliced
  • 1 garlic clove, finely chopped
  • 1tsp fennel seeds, crushed
  • 1tsp smoked paprika
  • 300ml (½pt) reduced-salt veg stock
  • 400g tin chopped tomatoes
  • 400g (13oz) miniature or baby new potatoes, halved
  • 450g (14½oz) frozen white fish fillets
  • small handful curly parsley, chopped
  • 1 lemon, finely zested, cut into wedges
If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

  • Energy

    940kj
    222kcal     11%

  • Fat

    4g 6%

  • Saturates

    1g 4%

  • Sugars

    7g 8%

  • Salt

    0.8g 14%

of the reference intake
Carbohydrate 26.2g Protein 21.6g Fibre 4.1g

Method

  1. Heat the oil in a large pan and cook the onion, garlic and fennel seeds for 5 minutes, until softened. Stir in the smoked paprika and cook for another 2 minutes.
  2. Add the stock, chopped tomatoes and new potatoes, bring to the boil and cook for 15-20 minutes, until the potatoes are almost done.
  3. Add the frozen fish fillets to the pan, bring back to the boil and simmer gently for another 8-10 minutes, or until cooked through. Break up the fish a little as you stir and season.
  4. Mix the parsley and lemon zest. To serve, spoon the stew into 4 bowls and scatter over the parsley and lemon mixture. Serve with lemon wedges.

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