Smoky fish stew with lemon and parsley recipe

11 ratings Rate
  • Serves 4
  • 5 mins to prepare and 40 mins to cook
  • 222 calories / serving
  • Freezable
  • Healthy
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smoky fish stew(h)

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.

Add the stock, chopped tomatoes and new potatoes, bring to the boil and cook for 15-20 minutes, until the potatoes are almost done.

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.

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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  • 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
  • 1 x 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
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  • Energy 938kj 222kcal 11%
  • Fat 4.3g 6%
  • Saturates 0.7g 4%
  • Sugars 6.8g 8%
  • Salt 0.8g 14%

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

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