Fisherman’s stew

Name: Fisherman’s stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: Serves 2
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 https://www.ocado.com/products/mutti-finely-chopped-tomatoes-294488011Mutti 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)

Published: 29 Nov 19
Updated: 18 Mar 24

Test kitchen approved

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.

Serves 2
Hands-on time 15 min, cooking time 30 min

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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

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.
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.
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.

Recipe from January 2020 Issue

Nutrition

Nutrition: per serving

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

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