Waitrose and Partners
Mediterranean fish stew

Mediterranean fish stew

A quick and easy stew full of Mediterranean flavour! This is a fantastic dinner recipe that is low fat and one of your five a day.

3 out of 5 stars(1) Rate this recipe
HealthyLow fat1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook10 mins
  • Total time20 mins

Please note that while we take every care to ensure the product and recipe information displayed on our website is correct, in the event that a product is unavailable, alternatives may be displayed and/or a substitution may be given. This may affect the nutrition and allergen information, therefore if you have any allergy or intolerance, please ensure you have reviewed the product label to ensure it is suitable for you to consume.

Ingredients

  • 400g can chopped tomatoes
  • 4 fresh tomatoes, roughly chopped
  • 50g pitted black olives, halved
  • 1 garlic clove, crushed
  • 1 tsp Med Seasoning
  • 200ml vegetable stock
  • 200g Waitrose Cavolo Nero
  • 1 bunch salad onions, cut into 1cm slices
  • 260g cod fillets, cut into chunks
  • 180g 2 sea bass fillets, skinned and cut into chunks
  • 1 handful fresh basil form a large pot, roughly torn

Method

  1. Place the canned and fresh tomatoes in a large saucepan with the olives, garlic, Mediterranean seasoning and stock. Bring to the boil and simmer for 5 minutes. Shred the cavolo nero and add with the salad onions, then cook for a further 3 minutes.

  2. Add the fish and cook, covered, for 1-2 minutes until just cooked through, then season and add the basil. Serve with crusty bread.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

707kJ/ 168kcals

Fat

4.4g

Saturated Fat

0.9g

Carbohydrates

7.5g

Sugars

6.1g

Fibre

3.6g

Protein

24.5g

Salt

1.3g

Book a slot to see product availability at your nearest Waitrose & Partners store

Book a slot
Rating details

Rate this recipe

Select your rating

Overall rating (3/5)

3 out of 5 stars1 rating