Fish and Bean Stew
This Fish and Bean Stew is a rich, flavourful meal, perfect for when you’re craving something comforting without spending hours in the kitchen.
Ingredients
- 2 tbsp olive oil
- 1 onion finely chopped
- 2 garlic cloves minced
- 1 small carrot diced (optional)
- 1 celery stalk diced
- 1 tsp tomato paste
- 400 g chopped tomatoes 1 can
- 1 tsp paprika
- 1/2 tsp chili flakes optional
- 1 tbsp dried oregano
- 1 tbsp fresh basil
- 250 ml fish stock
- 400 g cannellini or butter beans 1 can
- 400 g firm white fish e.g. lampuki, cod, sea bass, cut into chunks
- 60 g fresh spinach
- 1 tbsp capers
- 1 tbsp olives
- Juice of 1/2 lemon
- Salt and pepper to taste
- feta optional to serve
Instructions
- To a large pot, over medium heat, add the olive oil and sauté the onion, garlic, celery and carrot for about 7 minutes.
- Add the tomato paste, chili flakes, dried oregano and paprika. Cook until fragrant.
- To the pot add the canned tomatoes, beans, basil and fish stock. Cook for about 10 minutes.
- Gently place in the fish chunks, spinach, olives and capers. Cook for about 8 minutes until the fish is cooked.
- Finish the stew with the lemon juice and season with salt and pepper to taste.
- Serve warm with a side of bread and an optional sprinkle of feta cheese.
Nutrition
Calories: 333kcal | Carbohydrates: 32g | Protein: 31g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 50mg | Sodium: 530mg | Potassium: 1285mg | Fiber: 10g | Sugar: 8g | Vitamin A: 4480IU | Vitamin C: 17mg | Calcium: 132mg | Iron: 5mg