Fish and pepper stew recipe

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serves: 3 - 4
Skill: easy
Prep: 10 min
Cooking: 35 min

Nutrition per portion

Calories 227 kCal 11%
Fat 4g 6%
  -  Saturates 0.7g 4%
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  • Red and yellow peppers combined with prawns and white fish in a simple white wine sauce, this fish and pepper stew is a delicious idea for mid-week low calorie meals


    • 400g small new potatoes, halved or thickly sliced
    • 1tbsp olive oil
    • 1 onion, peeled and sliced
    • 2 cloves garlic, peeled and crushed
    • 1 small red and 1 small yellow pepper, deseeded and cut into strips
    • 100ml white wine
    • 200ml chicken or fish stock,hot (made with stock cube)
    • 150g raw prawns
    • 300g plaice or other white fish, skinned and cut into chunks
    • 2tbsp capers, rinsed
    • Salt and ground black pepper
    • A small bunch of fresh basil
    • Crusty bread, to serve


    • Add the potatoes to a pan of boiling salted water and cook for 12-15 minutes until tender. Drain. Meanwhile, heat the oil in a large frying pan, add the onion and cook on a low heat for 5 minutes. Add the garlic and pepper strips, and stir-fry for 5 minutes.

    • Pour in the wine and stock. Simmer, uncovered, for 5 minutes, then add the potatoes and bring back to the boil. Drop in the prawns, chunks of fish and capers and simmer for 2-3 minutes until the prawns turn pink all over. Season to taste.

    • Tear basil leaves into the stew and then serve it in warm bowls, with crusty bread.

    Top tip for making Fish and pepper stew

    Any white fish can be used - or even a fish pie mix

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