Super Tasty & Filling Fish Stew - High protein & Low Calorie

Stew is undeniably one of the worst memories from your childhood right? Let’s erase that memory and start again…

Thou shalt have a fishy on a little dishy, here’s my wonderful super tasty, filling and very easy fish stew recipe for those hungry tummies on a cold winters night. It really is super filling!

Ingredients (serves 2)

Calories per serving: Under 500kcals

Macros: Pro- 44g, Carb-30g, Fat- 23g (macros may differ, always weigh, scan and check your ingredients)

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  • 2 cod loins cut in to thick chunks

  • 150g of prawns (could add more/less)

  • 200g new potatoes halved

  • 1 vegetable stock cube

  • 350ml water (for stock)

  • 1/2 jar of any pasta sauce (150g)

  • 1/2 red onion diced

  • 1 red pepper diced

  • 1 carrot diced in to thin pieces

  • Fry Light Oil

  • 2 tbsp cooking oil

  • 1/2 tsp chilli flakes

  • 1 tsp lemon

  • 1 tbsp parsley

  • Salt n pepper to taste

 

Method (20-35mins)

  1. Sort out how you want to cook your potatoes, boil them whilst making the stew OR I actually decided to roast mine for this recipe just in fry light oil & salt for 30-35mins in the oven.

  2. In a non-stick pan add a few squirts of fry light/1 tbsp oil then fry the onion, pepper, and carrot for 2-3 mins.

  3. Add the pasta sauce & 350ml of vegetable stock & chilli flakes, gently simmer for 12mins.

  4. Whilst the veg stew base is simmering in a hot frying pan add the cod and fry for 2 mins in 1 tbsp oil. Turn over after 2 mins, add the prawns and continue to fry for 2 mins.

  5. The add the fish to the sauce and continue to gently simmer for the rest of the remaining time, making sure everything is cooked through thoroughly.

  6. The add the fish to the sauce and continue to gently simmer for the rest of the remaining time, making sure everything is cooked through thoroughly.

  7. Squirt over lemon juice and sprinkle chopped parsley.

    Serve with potatoes, you could serve even with rice, couscous or a thick slice of fresh bread!

Voila & enjoy!!

Angi x