LEAN AND CLEAN Spanish fish stew
with chickpeas and red pepper
- Nuts
TALK ABOUT STEAMING THE FISH
Ingredients
1 unit(s)
Bell Pepper
1 sachet(s)
Chicken Stock Powder
4 unit(s)
Whiting Fillet
2 unit(s)
Medium Tomato
1 unit(s)
Onion
15 grams
Flaked Almonds
(Contains: Nuts)
1 carton(s)
Chickpeas
30 grams
Tomato Puree
1 unit(s)
Garlic Clove
1 pot(s)
Smoked Paprika
1 bunch(es)
Flat Leaf Parsley
1 unit(s)
Lemon
1 unit(s)
Carrot
Not included in your delivery
250 milliliter(s)
Water
Nutritional information
Instructions
Halve, peel and thinly slice the onion. Halve the pepper and discard the core and seeds. Slice into thin strips. Trim the carrot, then quarter lengthways (no need to peel). Chop widthways into very small pieces. Heat a drizzle of oil in a large saucepan over medium high heat. Add the onion, pepper and carrot and cook until softened, 5-6 mins, stirring occasionally.
In the meantime, peel and grate the garlic (or use a garlic press). Roughly chop the parsley. Chop the tomatoes into small pieces then zest and halve the lemon. Drain and rinse the chickpeas in a sieve and pop into a bowl. Use a potato masher to roughly mash up about half of the chickpeas.
Once the onion and pepper mix has softened, add the garlic, tomatoes, half the parsley, the smoked paprika and tomato puree to the pan. Stir well and cook for 1 minute, then tip in the chickpeas, water for the stew (see ingredients for amount) and chicken stock. Stir to dissolve the stock, bring to the boil then simmer for 5 mins.
Pop the tilapia fillets onto a board. Sprinkle over half the remaining chopped parsley, all the lemon zest and a good pinch of salt and pepper. Add a small drizzle of olive oil (optional but great for taste!) then use your hands to rub the flavourings all over the fish. Carefully lay the fillets on top of the stew.
Pop a lid on the pan and continue to cook gently for 12-15 mins - you are steaming the fish! IMPORTANT! The fish is cooked when flakey and opaque in the middle. In the meantime, heat a small frying pan over a medium heat (no oil!). Once hot, add the flaked almonds and toast until lightly golden, 3-5 mins, stirring occasionally. Tip: Watch them carefully, they can easily burn!
Once the fish is cooked, carefully place on a plate and cover with foil to keep warm. Bring the stew to the boil and simmer for 2 mins to thicken the sauce. Stir the remaining parsley into the stew and season to taste with salt and pepper if necessary.Spoon the stew into bowls and carefully top with the fish. Finish with a squeeze of lemon juice and a sprinkle of almonds all over. Enjoy!
