Mediterranean fish stew
Waitrose and Partners

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

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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

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Overall rating (3/5)

3 out of 5 stars1 rating