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