Mediterranean fish stew

Mediterranean fish stew

This can be made using any fresh or frozen fish so it’s easy to make mid-week with store cupboard and freezer ingredients.

By , 21 September 2015
Mediterranean fish stew
  • Ready in: 35 mins
  • Serves: 4
  • Price: £1.96 per serving
Nutritional Info
Each 381g serving contains
  • Fat 9.3
    13%
  • Sat Fat 2.9
    15%
  • Sugar 11
    12%
  • Salt 2.1
    35%
  • Cals 277
    14%
of your reference intake.
Typical energy values per 100g: 304kJ/73kcal.
Ingredients
  • 4 rashers streaky bacon
  • 1 red pepper, de-seeded and sliced
  • 1 small onion, chopped
  • 1 tbsp oil
  • 1 orange, zest and juice of
  • 300g can haricot beans, drained
  • 500g carton passata
  • 1 vegetable stock cube
  • 400g fresh white fish (or frozen)
  • Crusty bread, to serve
  • New potatoes (or rice), to serve
Method
  • Roughly chop 4 rashers streaky bacon. De-seed and slice a red pepper and chop a small onion. Heat a tablespoon oil in a large pan and fry the bacon, onion and pepper for about 5 minutes or until tender, stirring occasionally.

  • Add the finely grated zest and juice of an orange, the haricot beans and passata. Dissolve a vegetable stock cube in 300ml hot water, add to the pan, cover and simmer for 5 minutes.

  • Cut a the white fish into large chunks and add to the pan. Cover and simmer very gently for a further 5-10 minutes or until the fish flakes easily. Serve with crusty bread, new potatoes, or rice.