Spanish Fish Stew

Spanish Fish Stew

This dish has less than 400 calories per serve & you can make it in 30 minutes from scratch, which makes it a great after work dinner for the family or dinner party.

CAL P/SERVE
399
kJ P/SERVE
1670
FAT P/SERVE
15.1g
CARBS P/SERVE
21.6g
PROTEIN P/SERVE
36.3g
SUGAR P/SERVE
14.6g
SODIUM P/SERVE
631g
FAT
%
2.9%
ENERGY RDI%
19.1%

Any left overs will last for a few days in the fridge. Suggestion: you can add olives, any herb you like, and even crumbled feta when serving.

Ingredients

  • 400g white fish (snapper, rockling, cod, flake)
  • 1 tbsp. olive oil
  • 1 onion, sliced chunky
  • 3 cloves garlic, crushed
  • 1 tsp. smoked paprika
  • 1 tsp. sweet paprika
  • Pinch chilli to taste
  • 1 chorizo, sliced
  • Oregano to taste
  • ½ cup white wine
  • 2 cans tomato, diced or crushed
  • 1 can cannellini beans, drained and rinsed
  • 100g peas
  • Handful of chopped parsley
  • 8 cherry tomatoes
  • 2 tsp. sugar, brown
  • Salt and pepper

Method

  1. In a non stick frypan heat olive oil and cook chorizo a couple of minutes on each side. Take off onto a plate and set aside. Now add onion and capsicum and stir-fry until softened. Add white wine and reduce liquid down to half then add tomatoes, garlic, paprika, beans, sugar, and beans. Turn down to a simmer and simmer for 10 minutes…if it needs more paprika or herbs you can add more.
  2. After 10 minutes add cherry tomatoes, peas and parsley, then place fish on top of stew then place lid on top. Depending on the thickness of the fish cook about 10 minutes, turn half way.
  3. Serve immediately.

Nutrition Table

Servings: 4 Serving size:512g
Average Serve Average 100g
Energy 1670 kJ 326 kJ
  399 Cal 78 Cal
Protein 36.3 g 7.1 g
Fat, total 15.1 g 3 g
- saturated 4.5 g 0.9 g
Carbohydrate 21.6 g 4.2 g
- sugars 14.6 g 2.8 g
Sodium 631 mg 123 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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