This quick and easy fish stew is a super healthy yet comforting one pot dinner. The Mediterranean vegetables bursting with vitamins and minerals, low energy dense white beans and meaty monkfish for quality protein and brain boosting B vitamins are brought together with a kick from the smoked paprika for an all round hearty dish.
SERVES: 2
NOTES: Substitute the Monk fish for other white fish, salmon or tuna and for a vegan version add tofu. The white beans can be swapped for chickpeas, fava beans, black eye beans etc…
ALLERGENS: None
Ingredients
1 tbsp olive oil
1 red onions, sliced
1 green pepper, deseeded and cut into chunks
1 courgette, cut into small chunks
2 cloves garlic, crushed
50g pitted black olives, sliced
30g sundried tomatoes sliced
8 large tomatoes, cut into 8ths
400g tin chopped tomatoes
1tbsp tomato paste
2tsp balsamic vinegar
2tsp smoked paprika
1tsp oregano
Salt and pepper to taste
200g monkfish chunks
400g tin butter beans, drained and rinsed
Method
- Heat the oil in a large skillet over a medium/low heat and sauté the onions and peppers until softened. Add the courgettes and garlic and sauté for a further 5 minutes.
- Stir in the olives, sun dried tomatoes, fresh tomatoes, tin tomatoes, tomato paste, balsamic vinegar, paprika, oregano, salt and pepper.
- Bring to the boil cover with a lid and cook for 10 minutes, stirring frequently to break up the fresh tomatoes, until the sauce becomes thick and the veg is tender but not over cooked.
- Remove the lid and stir in the white beans and monk fish chucks. Cook for a further 10 minutes until monkfish is cooked and the sauce has thickened.
- Serve with a green salad and some sourdough or corn bread.