Spanish Fish Stew

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Spanish Fish Stew

This recipe is from my brother-in-law Drew. It is easy to make and taste’s delicious. You can substitute with other white fish such as cod or haddock although Hake is typically used in Spain. You could also add some mussels. Drew recommends you serve with some crusty bread to mop up the lovely sauce.

  • Author: Mairi Huntly
  • Prep Time: 10 min
  • Cook Time: 20 min
  • Total Time: 30 minutes
  • Yield: 4
  • Category: Mains
  • Method: Saute
  • Cuisine: Mediterranean
  • Diet: Low Calorie

Ingredients

  • 1 tsp Olive oil
  • 95g cooking chorizo, skin removed and cut into small pieces
  • 1 medium red onion, chopped
  • 1 red or yellow pepper, deseeded and chopped
  • 1 tin chopped tomatoes
  • 1 tin cannellini beans, drained and rinsed
  • 2 tbsp (30g) black olives, pitted, sliced in halve
  • 2 tbsp tomato puree
  • 125 dry white wine
  • 1/2 fish stock cube dissolved in 250ml boiling water
  • 1 tsp smoked paprika
  • 4 x 100g Hake fillets
  • Freshly ground black pepper
  • 10g fresh parsley, roughly chopped

Instructions

  1. Heat the oil in a large saute pan (which has a lid), add the chorizo and cook on medium heat until the colour start to come out of the chorizo.
  2. Add the onion, pepper and garlic and cook for 5 minutes until the vegetables start to soften.
  3. Add the tomato puree and cook for 30 seconds then add the chopped tomatoes, paprika, olives, beans, wine and fish stock.
  4. Simmer for 15 minutes on low heat. You want the consistency of a thick soup.
  5. Then pop the fish onto of the stew and cover the pan with a lid. Let the fish poach for about 10 on low heat for about 10 minutes until the fish is cooked through. If you are using a thick piece of fish you may need to turn the fish halfway through and cook it for slightly longer.
  6. Sprinkle with parsley to serve.

Notes

Food Portions

Veg 2

Protein 2

Fats 0.5

Extras 24 Kcals

Removing the skin from the chorizo reduces the calories

Nutrition

  • Serving Size: 460g
  • Calories: 383Kcals
  • Sugar: 12g
  • Fat: 13g
  • Saturated Fat: 3.7g
  • Carbohydrates: 25g
  • Fiber: 7.8g
  • Protein: 32g

Keywords: Healthy fish stew

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