Summer fish stew
Serves 4
Easy
Prep:
Cook:
This storecupboard fish stew is bulked out with bread and is full of fresh, summer flavours
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- 4 slices stale breaddiced
- 2 tbsp olive oil
- 1 onionfinely chopped
- 2 garlic clovescrushed
- 1 tsp dried chilli flakes
- 400g can chopped tomatoes
- 4 frozen white fishfillets, such as cod or pollock
- 400g can butter beansdrained
- small pack parsleyroughly chopped
- 1 lemoncut into wedges
Nutrition: per serving
- kcal325low
- fat7glow
- saturates1g
- carbs26g
- sugars8g
- fibre7g
- protein34g
- salt0.7g
Method
step 1
Heat oven to 200C/180C fan/gas 6. Put the bread on a large baking sheet, drizzle over 1 tbsp oil and bake for 10 mins until golden. Set aside.
step 2
Meanwhile, heat the rest of the oil in a large flameproof casserole dish over a medium heat. Add the onion and cook until softened for about 10 mins, then add the garlic and chilli flakes and stir for 1 min. Tip in the tomatoes and fish fillets. Cover and simmer for 10 mins until the fish is nearly cooked, then uncover.
step 3
Tip in the butter beans, season well, then cook until everything is hot. Serve scattered with the croutons, parsley and lemon.
