Eat Shop Save: Salmon, red pepper and black olive stew recipe

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  • Dairy-free
  • Gluten-free
  • Healthy
  • Low-fat
Skill: easy
Cost: cheap
5-a-day: 2
Prep: 15 min
Cooking: 20 min
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  • Perfect any time of year, Eat Shop Save's salmon recipe captures many of the typical Mediterranean flavours that we have all come to know and love. It’s also a great way to introduce salmon to fussier eaters, because the dominant flavours here moderate the salmon taste a little.

    ITV’s budget cookery show Eat Shop Save features this salmon recipe, with red pepper and black olives. It’s a fabulous mid-week meal the whole family will love. It’s great if you’re in a hurry as it can be on the dinner table in less than half an hour!  The ingredients are cheap and most of them you will find stored in your kitchen cupboard. Skinless salmon fillets can be bought frozen, but otherwise ask the fishmonger to skin them for you, or see below for how to do it yourself. If cooking for fewer people, the surplus stew can be cooled and frozen as a whole or in individual portions, then defrosted before gently reheating for an ultra-easy option when you need it most.


    • Olive oil
    • 1 large garlic clove, finely chopped
    • 2 red peppers, cored, deseeded and diced
    • 4 skinless salmon fillets, diced (or see method if you want/need to remove the skin yourself)
    • 400g can chopped tomatoes
    • 2 tablespoons pitted black olives
    • 2 teaspoons brine from the olives
    • Salt
    • Baked sweet potato, to serve


    • If you want to skin the salmon fillets yourself, simply lay the fish flesh side down, take a corner and make a small cut just underneath the skin to separate the corner of skin from the flesh. Then turn the fish over and, starting at that corner, run the knife along the inside of the skin to cut it clean away from the flesh.

    • Heat a little olive oil in a saucepan, add the red onion, garlic and red peppers along with a generous pinch of salt and sauté until the onion has softened and the peppers are beginning to soften.

    • Add the diced salmon, canned tomatoes, olives and olive brine and simmer for about 15–20 minutes until the salmon is cooked, the peppers are soft and the flavour of the mixture has matured. The stew is perfect served over a baked sweet potato.

      Eat Shop Save: 8 Weeks to Better Health by Dale Pinnock is published by Hamlyn, £14.99. Eat Shop Save on ITV on Thursdays at 8.30pm.

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