By Tanya Thomas
Mediterranean Style Fish and Bean Stew
8 steps
Prep:15minCook:1h
This fresh Mediterranean summery stew is delicious served with crusty seeded bread. It is easily upscaled to serve a larger crowd.
Updated at: Thu, 17 Aug 2023 11:29:19 GMT
Nutrition balance score
Great
Glycemic Index
57
Moderate
Glycemic Load
12
Moderate
Nutrition per serving
Calories253.9 kcal (13%)
Total Fat8.3 g (12%)
Carbs21 g (8%)
Sugars3.8 g (4%)
Protein21.5 g (43%)
Sodium667.2 mg (33%)
Fiber4.3 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1 tablespoonolive oil
1onion
large, peeled and finely chopped
1garlic clove
peeled and crushed
1 stickcelery
chopped
2potatoes
medium, peeled and cut into even-sized chunks
1red pepper
stalk and seeds removed, roughly chopped
1can of chopped tomatoes
125mldry white wine
1fish stock cube
crumbled
1 tspsmoked paprika
125ggreen beans
topped and tailed
300gfish pie mix
150graw shelled king prawns
150gfrozen edamame beans
fresh parsley
chopped
1lemon
zest and juice
Instructions
Step 1
Heat the oil in a large, deep saucepan and fry the onion on medium heat for about 10 minutes until softened and starting to brown.
Step 2
Add the garlic and celery to the pan and cook for a further 2-3 minutes.
Step 3
Add the potatoes, peppers, tomatoes, wine, stock cube and paprika to the pan. Fill the can from the tomatoes with water and add to the pan.
Step 4
Bring to a simmer, cover and cook for 25-30 minutes until the potatoes are just tender. Stir occasionally.
Step 5
Add the green beans and cook for 5 more minutes.
Step 6
Add the fish pie mix and cook for 5 more minutes.
Step 7
Add the prawns and edamame beans and cook for 5-6 minutes until the prawns are pink and heated through.
Step 8
Stir through the parsley and the lemon juice and zest. Check the seasoning and serve.
Notes
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Delicious
Easy
Fresh
Go-to
Makes leftovers
