- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Serving: 4
Nutrition facts (per portion)
- Calories: 382
- Fat Content: 11g
- Saturated Fat Content: 2g
- Carbohydrate Content: 33g
- Sugar Content: 5g
- Fiber Content: 5g
- Protein Content: 39g
- Sodium Content: 1.92g
One-pan Spanish fish stew
- flat-leaf-parsley - handful flat-leaf parsley leaves, chopped
- garlic-clove - 2 garlic cloves, finely chopped
- lemon - zest and juice 1 lemon
- olive-oil - 3 tbsp olive oil, plus extra to serve
- onion - 1 medium onion, finely sliced
- potato - 500g floury potato, cut into small chunks, no larger than 2cm cubes
- paprika - 1 tsp paprika
- cayenne-pepper - pinch cayenne pepper
- chopped-tomato - 400g can chopped tomato
- stock - 1 fish stock cube
- king-prawn - 200g raw peeled king prawn
- chickpea - 1/2 a 410g/14oz can chickpeas, rinsed and drained
- fish - 500g skinless fish fillets, cut into very large chunks
- In a small bowl, mix the parsley with 1/2 the garlic and lemon zest, then set aside. Heat 2 tbsp oil in a large saute 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, 1/2 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.
Light supper recipe for 4 people, takes only 40 mins; recipe has flat-leaf parsley, garlic clove, lemon, olive oil, onion, potato, paprika, cayenne pepper, chopped tomato, stock, king prawn, chickpea and fish.