Spicy fish stew

Name: Spicy fish stew
Prep time: 10 min
Cook time: 40 min
Total time: 50 min
Yield: 4
Ingredients: 1 tbsp olive oil; 2 onions; 3 spring onions; 3 garlic cloves; 1 red chilli; few thyme sprigs; 2 x 400g cans chopped tomatoes; 400ml vegetable bouillon made with 2 tsp vegetable bouillon powder; 2 green peppers; 160g brown basmati rice; 400g can and 210g can red kidney beans; handful fresh coriander; handful flat-leaf parsley; 550g pack frozen wild salmon; 1 lime

Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs

Prep

10 min

Cook

40 min

Total

50 min

Servings

Method

Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.

Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.

Ladle into bowls and scatter with the coriander sprigs.

Nutrition

kcal664 kcal

Protein42 g

Fat26 g

Carbs58 g

Micronutrients

Fiber14 g

Sugars14 g

Saturates5 g

Salt0.3 g

Spicy fish stew

Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs

Prep

10 min

Cook

40 min

Total

50 min

Servings

Method

Ladle into bowls and scatter with the coriander sprigs.

Nutrition

kcal664 kcal

Protein42 g

Fat26 g

Carbs58 g

Micronutrients

Fiber14 g

Sugars14 g

Saturates5 g

Salt0.3 g

Spicy fish stew

Method

Nutrition

Categories

Spicy fish stew

Method

Nutrition

Categories