Fish and pepper stew recipe

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serves: 3 - 4
Skill: easy
Cost: cheap
5-a-day: 1
Prep: 10 min
Cooking: 35 min

Nutrition per portion

RDA
Calories 254 kCal 13%
Fat 5.3g 8%
  -  Saturates 1g 5%
Carbohydrates 20.1g 13%
  -  of which Sugars 5.5g 6%
Protein 26.6g 53%
Salt 0.53g 9%
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  • Juicy prawns, flaky white fish, and bright peppers make this low calorie stew a real mood-boosting meal.

    This fish and pepper stew has a little bit of a Spanish fiesta vibe to it. It’s a great family dinner for winter evenings when you want something bright and vibrant, but still warm and comforting. And it’s surprisingly quick to make – unlike a meat stew which generally needs to sit and bubble for an hour. This can be on the table in just 45 minutes. Plus it’s great for pescatarians, or anyone trying to cut down on red meat. This is stew is one of our favourite low calorie meals.

    Ingredients

    • 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 (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

    Method

    • 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 tips making fish and pepper stew

    Any white fish can be used - or even a fish pie mix. Frozen is fine too - just let it bubble away for a few minutes longer so it defrosts and cooks properly.

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