Fish stew
- 30min
- 4
- 573 kcal
- Intermediate
- Pescatarian
Per 676 g contains
of an adult's recommended intake.
Typical energy values per 100g: 357kj/85kcal
A light stew packed with fresh ingredients
Kick this classic recipe up a notch with new, exciting ingredients such as butternut squash and chickpeas. A delicious way to fill up on protein and your weekly dose of omega 3.
Ingredients
- Olive oil2tbsp
- Potatoes, peeled and cut into chunks800g 28oz
- Butternut squash, peeled and cut into chunks400g 14oz
- Turmeric½tsp
- Cumin1tsp
- Coriander1tsp
- Tomatoes, tinned400g 14oz
- Chicken stock, fresh or cube300g 10.5oz
- Fish, mix of white and salmon500g 17.5oz
- Chickpeas, tinned160g 5.5oz
- Frozen peas75g 2.5oz
- Spinach200g 7oz
- Red chilli (optional)1
- Spring onions100g 3.5oz
- Salt and pepper1g each
Cooking Method
- Place the oil in a large pan over a moderate heat.
- Next add the potatoes and butternut squash, followed by the spices (turmeric, cumin and coriander) and stir to coat.
- Once the potatoes and squash have browned slightly, add the tinned tomatoes. Let this simmer for 5 minutes.
- Add the chicken stock and the fish. Simmer for 5 minutes.
- Meanwhile, drain and rinse the chickpeas before adding them to the pan.
- Finally, add the peas, spinach and spring onions and stir. Season with the salt and pepper and simmer until you're happy with the consistency.
Nutritional Information
| Typical Values | per 100g | per 676g serving |
|---|---|---|
| Energy | 85 kcal 357 kj | 573 kcal 2413 kj |
| Fat of which saturates | 2.6 g 0.4 g | 17 g 2.9 g |
| Carbohydrate of which sugars | 8.3 g 2 g | 56 g 13 g |
| Fibre | 1.4 g | 9.8 g |
| Protein | 6.4 g | 43 g |
| Salt | 0.1 g | 0.6 g |
Salmon
Oily fish like salmon ish rich with omega 3, which is extremely beneficial for cognitive function and brain health. The recommendation for a healthy diet is two portions of fish a week.
Chickpeas
Chickpeas are a great source of vegan and gluten-free protein and fibre. They are also full of important vitamins and minerals such as iron, folate, and vitamin K (which helps the body to repair itself).
Butternut squash
Root vegetables such as butternut squash are full of dietary fibre, which is great for your digestive system. Surprisingly, root vegetables are also a great source of antioxidants, vitamins and minerals. Some of these include vitamin A (eye health) and vitamin C (immune system,) both of which can also help prevent cancer and obesity.
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