Summer fish stew

A bowl of food on a plate 200-400 Calorie Recipes

Preparation and cooking time

  • Prep:10 mins
  • Cook:25 mins
  • Easy
  • Serves 4

This storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours

Nutrient Unit
kcal 325
fat 7g
saturates 1g
carbs 26g
sugars 8g
fibre 7g
protein 34g
salt 0.7g

Ingredients

  • 4 slices stale bread , diced
  • 2 tbsp olive oil
  • 1 onion , finely chopped
  • 2 garlic cloves , crushed
  • 1 tsp dried chilli flakes
  • 400g can chopped tomatoes
  • 4 frozen white fish fillets, such as cod or pollock
  • 400g can butter beans , drained
  • small pack parsley , roughly chopped
  • 1 lemon , cut into wedges
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Method

  • STEP 1

Heat oven to 200C/180C fan/gas 6. Put the bread on a large baking sheet, drizzle over 1 tbsp oil and bake for 10 mins until golden. Set aside.

  • STEP 2

Meanwhile, heat the rest of the oil in a large flameproof casserole dish over a medium heat. Add the onion and cook until softened for about 10 mins, then add the garlic and chilli flakes and stir for 1 min. Tip in the tomatoes and fish fillets. Cover and simmer for 10 mins until the fish is nearly cooked, then uncover.

  • STEP 3
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Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.

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