Simple Fish Stew is one of my favourite and most popular recipes!
❇️Chop 2-3 onions, 2-3 carrots, 2-3 celery sticks, a leek and a couple of cloves of garlic.
❇️Fry the whole lot in a little spray of low cal oil in a pan (I used the Sussed 2cal spray). Add salt & thyme. (About 10 mins).
❇️Add a full 400g tin of peeled plum or chopped tomatoes. You can also add a fresh chopped red chilli here if desired.
❇️Make a jug of fish stock (I use a fish stock cube & 1lt boiling water). Add it to the pan, reduce the heat and let it simmer away for another 10 mins. Add a few drops of fish sauce.
❇️Finally add the fish (raw) and let cook away for another 10-15 mins, you might need to pop a lid on. I used a packet of fish mix and 2 hake fillets, you can use any fish.
Serve with a crusty sourdough roll covered in butter.
?Macros for the fish stew (counting only the fish & tinned tomatoes): P94 | C17 | F17.
?For 3 portions its roughly P30 C5 F5.
For the sourdough I usually just weigh it and enter it by weight, the roll I had was from Lidl and it was 60g weight which works out at C25.
Try it out and let me know what you think – tag me in your tasty food pictures on Instagram!
Kate
