Fisherman’s stew

Fisherman’s stew
  • Serves icon Serves 2
  • Time icon Hands-on time 15 min, cooking time 30 min

You can make this easy fish stew using mostly store-cupboard staples but you’d never know – it tastes so fresh and nourishing! Make sure to garnish generously with lemon zest and fresh herbs.

Nutrition: per serving

Calories
298kcals
Fat
7.9g (1.2g saturated)
Protein
27g
Carbohydrates
25g (15g sugars)
Fibre
8g
Salt
0.3g
Calories
298kcals
Fat
7.9g (1.2g saturated)
Protein
27g
Carbohydrates
25g (15g sugars)
Fibre
8g
Salt
0.3g

Ingredients

  • 2 tsp olive oil (extra-virgin olive oil if you have it)
  • 1 large onion, thinly sliced
  • 1 tsp fennel seeds, lightly crushed in a pestle & mortar
  • 2 fat garlic cloves, crushed
  • 400g tin good quality Italian chopped tomatoes (we used Mutti Polpa tomatoes from Ocado)
  • ¾ tsp sweet paprika
  • 2 bay leaves
  • 200g frozen sustainably sourced fish pie mix
  • 100g chickpeas from a small can, drained and rinsed
  • Finely grated zest and juice ½ lemon, plus the flesh from ½ lemon, finely chopped
  • Large handful mixed fresh herbs, roughly chopped (we used dill, parsley and basil)

Method

  1. Heat 1 teaspoon of the olive oil in a saucepan (with a lid) over a medium heat, add the onion, stir well, then cover with the lid and cook for 6 minutes until the onions are softened and lightly golden.
  2. Stir in the fennel seeds and two thirds of the garlic, mix well, then fry for a minute. Add the tomatoes, paprika, bay leaves and 400ml water (or fish stock if you have it). Bring to the boil, then reduce the heat, cover with the lid and simmer for 20 minutes. Add the fish and cook gently for 5 more minutes until cooked through. Add the chickpeas, cook for 5 minutes more, then taste and season with salt and pepper.
  3. Meanwhile, mix a large pinch of lemon zest, the lemon flesh, the remaining 1 tsp olive oil and the chopped herbs in a small bowl and season with salt and pepper. Stir the lemon and herbs into the stew just before serving, then finish with a squeeze of lemon juice.

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