Rustic Fish Stew (with white fish)
This dish has a good mix of vegetables with healthy white fish. You can choose which fish you use but we prefer Cod Loins. ( You could switch this for another thick fish like Haddock, Hake or even Salmon). Delicious served with good crusty bread.
Rustic Fish Stew (with white fish)
This dish has a good mix of vegetables with healthy white fish. You can choose which fish you use but we prefer Cod Loins. ( You could switch this for another thick fish like Haddock, Hake or even Salmon). Delicious served with good crusty bread.
Servings Prep Time
4 5minutes
Cook Time
15minutes
Servings Prep Time
4 5minutes
Cook Time
15minutes
Ingredients
  • 3 x 6oz Cod loinsdefrosted
  • 2 tbsp olive oil
  • 1 medium Oniondiced
  • 2 cloves garliccrushed
  • 1 small CourgetteSliced
  • 400g Tinned tomatoesChopped
  • 200g Jar Ready Roasted Red Peppers
  • 1 tsp tomato paste
  • 250ml / half a pint vegetable or fish stock
  • 1 handful parsley
  • 50g spinach
  • tabasco sauce
  • black pepper to taste
Instructions
  1. Heat the olive oil in a deep oven proof pan on medium heat, once hot add the onions and garlic and cook for 3-4 minutes.
  2. Then add the tomato paste, tinned tomatoes, roasted red peppers, courgettes & parsley and stir. Then add the stock. Remove any excess water from the defrosted Cod Loins, cut into 2-3 inch pieces and add to the stew. Simmer for 8-10 minutes until the fish is cooked and begins to flake. Lastly add the spinach and stir in gently.
  3. Add black pepper to taste, you may need to add a little salt but try it first as the stock can be salty enough.. Add a few dashes of Tabasco sauce. Tabasco is hot sauce so just add a few dashes for a little kick!
  4. Serve in a bowl with a side of thick crusty bread – delicious!