Thu, May 24 2012
One-pan Spanish fish stew
Use any sustainable white fish or salmon in this easy, flavour-packed stew - perfect with crusty bread
Ingredients
* handful flat-leaf parsley leaves, chopped
* 2 garlic cloves , finely chopped
* zest and juice 1 lemon
* 3 tbsp olive oil , plus extra to serve
* 1 medium onion , finely sliced
* 500g floury potatoes , cut into small chunks, no larger than 2cm cubes
* 1 tsp paprika
* pinch cayenne pepper
* 400g can chopped tomatoes
* 1 fish stock cube
* 200g raw peeled king prawns
* ½ a 410g can chickpeas , rinsed and drained
* 500g skinless fish fillets, cut into very large chunks
Nutrition Information
Serving Size 1 (464g)
Recipe makes 4 servings
Calories 483
Calories from Fat 98 (20%)
Amount Per Serving %DV
Total Fat 10.9g 16%
Saturated Fat 4.0g 20%
Monounsaturated Fat 2.3g
Polyunsaturated Fat 2.1g
Trans Fat 0.0g
Cholesterol 74mg 24%
Sodium 772mg 32%
Potassium 660mg 18%
Total Carbohydrate 57.7g 19%
Dietary Fiber 3.9g 15%
Sugars 5.7g
Protein 37.3g 74%
Votes
0
Rating
- In a small bowl, mix the parsley with ½ the garlic and lemon zest, then set aside. Heat 2 tbsp oil in a large sauté pan. Throw in the onion and potatoes, cover the pan, then sweat everything for about 5 mins until the onion has softened. Add the remaining oil, garlic and spices, then cook for 2 mins more.
- Pour over the lemon juice and sizzle for a moment. Add the tomatoes, ½ a can of water and crumble in the stock. Season with a little salt, then cover the pan. Simmer everything for 15-20 mins until the potatoes are just cooked.
- Stir through the prawns and chickpeas, then nestle the fish chunks into the top of the stew. Reduce the heat and recover the pan, then cook for about 8 mins, stirring very gently once or twice. When the fish is just cooked through, remove from the heat, scatter with the parsley mix, then bring the dish to the table with the bottle of olive oil for drizzling over and some crusty bread, if you want.
Images (1)
Reviews (0)
Be the first to review this listing!