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