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Quick fish stew

Ingredients

  1. Step 1 3 tbsp garlic butter
  2. Step 2 1 onion , chopped
  3. Step 3 2 x 400g cans plum tomatoes , finely chopped
  4. Step 4 1 tbsp balsamic vinegar
  5. Step 5 pinch of chilli flakes
  6. Step 6 1 fish or vegetable stock cube
  7. Step 7 2 roasted red peppers , from a jar, sliced
  8. Step 8 300g potato , cut into chunks
  9. Step 9 2 tbsp finely chopped parsley
  10. Step 10 400g bag mixed seafood , defrosted if frozen
  11. Step 11 250g white fish or salmon , chopped into chunks
  12. Step 12 8 thin slices of baguette
  13. Step 13 green beans , to serve (optional)
Quick fish stew
Calories: 620 Carbohydrate: 68 g Protein: 42 g Fat: 20 g
Cook time: 40 minutes Prep time: 10 minutes Total time: 50 minutes Servings: 4

TAGS

Dinner Main course french Josh Eagleton 2 of 5-a-day 30-60 minute 4 serving 800 kcal or less Bouillabaisse Fibre Fish casserole Folate Lucy Netherton Main Omega 3 One-pot Seafood shellfish Vitamin c

Directions

  1. Step 1 Heat 1 tbsp of the garlic butter in a saucepan and gently cook the onion for about 5 mins until soft. Tip in the chopped plum tomatoes and any juice from the can, the balsamic vinegar and chilli flakes. Crumble over the stock cube, add the peppers and potatoes. Season, then simmer for about 15 mins until the potatoes are just tender.
  2. Step 2 Meanwhile, heat a grill to medium, mix the rest of the garlic butter with 1 tsp of parsley and some seasoning. Toast the bread lightly on both sides, then spread one side of each slice with the butter and return to the grill until melted and golden. Keep warm.
  3. Step 3 Add the mixed seafood and fish to the sauce and heat through for about 5 mins until the seafood is hot and the fish is firm and cooked through. Scatter with remaining parsley and spoon into bowls. Top each with 2 slices of bread and serve with green beans, if you like.