Get 3 of your “5 a day” with this super tasty low calories fish stew. And it’s quicker than any takeaway with only 20 minutes cooking time. Low calorie, low fat dishes can sometimes taste a bit wishy washy but with some paprika and hearty tomatoes you’ll feel like you are getting a lot more for your ‘calorie buck’!
1 tbsp olive oil
2 onions, halved and thinly sliced
2 celery stalks, finely chopped
large bunch flat-leaf parsley, leaves and stalks separated
2-3 tsp paprika
200g roasted red peppers, drained weight, thickly sliced
400g can chopped tomatoes with garlic
400g white fish fillet, cut into very large chunks
few fresh mussels (optional)
1. Heat the oil in a pan, then add the onions, celery and a little salt. Cover, then gently fry until soft, about 10 mins. Put the parsley stalks, half the leaves, oil and seasoning into a food processor and whizz to a paste. Add this and the paprika to the softened onions, frying for a few mins. Tip in the peppers and tomatoes with a splash of water, then simmer for 10 mins until the sauce has reduced.
2. Lay the fish and mussels on top of the sauce, put a lid on, then simmer for 5 mins until the fish is just flaking and the mussels have opened – discard any that stay shut. Gently stir the seafood into the sauce, season, then serve in bowls.
Nutrition per serving
kcalories 192 protein 22g carbs 12g fat 7g saturates 1g fibre 4g sugar 8g salt 1.14g
Recipe courtesy of BBC Good Food