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Spanish Style Fish Stew

Spanish Style Fish Stew

with Chickpeas and Red Pepper

Balanced
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Fresh, zesty and wholesome, our Spanish-inspired fish stew is the perfect one-pot recipe for any night of the week. In this dish, coley fillets are marinated with parsley and lemon zest before being gently combined in a rich vegetable packed stew and steamed until delicately flakey. For a finishing touch, we’ve topped the stew with flaked almonds and a squeeze of fresh lemon juice for a real taste of the Mediterranean.

Tags:Under 550 calories
Allergens:FishCeleryNuts
Preparation Time35 minutes
Difficulty levelLevel 2
Ingredients
serving amount
Ingredientsarrow down iconarrow down icon
serving amount

2 unit(s)

Coley Fillet

(ContainsFish)

1 pack(s)

Chickpeas

1 sachet

Tomato Puree

1 unit(s)

Red Pepper

1 bunch(es)

Flat Leaf Parsley

1 sachet

Chicken Stock Powder

(ContainsCelery)

1 pot(s)

Smoked Paprika

1 unit(s)

Onion

1 unit(s)

Garlic Clove

2 unit(s)

Vine Tomatoes

1 unit(s)

Carrot

1 unit(s)

Lemon

1 bag(s)

Flaked Almonds

(ContainsNuts)

Not included in your delivery

250 milliliter(s)

Water

Nutritional information
Nutritional informationarrow down iconarrow down icon
Energy (kJ)1510 kJ
Energy (kcal)361 kcal
Fat10.0 g
of which saturates1.0 g
Carbohydrate36 g
of which sugars20.0 g
Protein31 g
Salt1.0 g
Boxes and ingredients are packed in facilities that handles Peanut, Nuts, Sesame, Fish, Crustaceans, Milk, Egg, Mustard, Celery, Soya, Gluten and Sulphites.
Utensils
Utensilsarrow down iconarrow down icon
Cutting board
Bowl
Saucepan
Plate
Instructionsarrow up iconarrow up icon
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1

Halve, peel and thinly slice the onion. Halve the red 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, stirring occasionally, 5-6 mins.

2

In the meantime, peel and grate the garlic (or use a garlic press). Roughly chop the parsley (stalks and all). Chop the vine tomato into small pieces then zest and halve the lemon. Drain and rinse the chickpeas in a sieve and pop into a mixing bowl. Use a potato masher to roughly mash up about half of the chickpeas.

3

Once the veggies have softened, add the garlic, tomato, half the parsley, the smoked paprika and tomato purée to the pan. Stir well and cook for 1 minute, then tip in the chickpeas, water (see ingredients for amount) and stock powder. Stir to dissolve the stock powder, bring to the boil then simmer for 5 mins.

4

Place the coley 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.

5

Pop a lid on the pan and continue to cook gently for 12-15 mins - you are steaming the fish! iIMPORTANT: The fish is cooked when flakey and opaque in the middle. In the meantime, heat a small frying pan over medium heat (no oil). Once hot, add the flaked almonds and toast until lightly golden, stirring occasionally, 3-5 mins. TIP: Watch them carefully, they can easily burn!

6

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 sprinkling of almonds all over. Enjoy!