One-pan fish stew with beans & cherry tomatoes

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(15)
Main Meals (Dinners)
2 peopleServes
2
Prep   10 min
Cook   12 min
  • White fish, any type, raw, 300 g, skinless and boneless fillets (see tip)
  • Pepper, any type, ground, 1 pinch(es)
  • Olive oil, 2 teaspoon(s)
  • Garlic, 1 clove(s), crushed
  • Leek, 1 medium leek(s), thinly sliced
  • Green chilli, ½ chili(s), thinly sliced
  • Cherry tomatoes, canned, 1 x 400g can(s)
  • Green beans, 125 g, topped, halved
  • Asparagus, 1 bunch(es), trimmed, halved
  • Baby spinach, 40 g
  • Capers, 2 teaspoon(s), drained
  • Lemon, 1 lemon(s), wedges, to serve

Method

Cut the fish into 4cm chunks. Season well. Heat a deep non-stick frying pan over medium to high heat. Add 1 teaspoon oil, and fish, cook 1 minute each side or until the fish just starts to colour. Remove to a plate.

Add the remaining oil to the pan with garlic, leek and chilli, sauté 2 minutes until the leek is soft. Add tomatoes and ¼ cup water, bring to gentle simmer. Return the fish, poking into the sauce. Add the beans and asparagus. Cover and simmer 2-3 minutes until fish is cooked through. Remove from the heat, stir in spinach and sprinkle with capers. Serve with lemon.

TIPS: You may need to pat the fish dry with paper towel before cooking, this will depend on the fish you buy. The fish stew will keep 1-2 days in a glass or ceramic airtight container in the coldest part of the fridge. Reheat slowly, covered over medium to low heat.

Nutrition facts per serve
Makes 2 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 1.5
Bread & Cereals0
Vegetables3.2
Fruit0
Dairy0
Healthy Fats & Oils1
Indulgences0
Calories361
Protein39.4 g
Total fat11.5 g
- Saturated fat2.3 g
Total carbohydrates17.1 g
- Total sugars13.5 g
Fibre13.1 g
Sodium212 mg

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