Caribbean fish stew

1 vote, average: 1.00 out of 51 vote, average: 1.00 out of 51 vote, average: 1.00 out of 51 vote, average: 1.00 out of 51 vote, average: 1.00 out of 5 1 rating(s)
Caribbean fish stew

A hearty and healthy fish stew with vibrant flavours of the Caribbean

35 minutes

Serves 4

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Sarah Drabble

Recipe by: Sarah Drabble | Healthy You Editor

Did you know that regularly eating fish is linked with a lower risk of bowel cancer? Net one of your recommended 2 portions of fish each week with this tasty recipe.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 medium onion, diced
  • 1 teaspoon ground cumin
  • 1 clove garlic, crushed
  • 80g frozen pepper, thawed, or ½ fresh red pepper, sliced
  • 320g new potatoes, halved
  • 1 green chilli, deseeded and finely chopped (optional)
  • 200ml fish stock
  • 600ml water
  • Freshly ground black pepper
  • 4 x 140g fillets white fish, fresh or frozen, skinless
  • 80g frozen peas
  • 80g frozen sweetcorn, or ½ x 198g can salt-free sweetcorn
  • 3 tablespoons low-fat natural yoghurt
  • Handful fresh coriander, chopped (optional)

CALORIES: 282

FAT: 8.1g

5 A DAY: 1

SALT: 0.3g

SUGAR: 7.1g

Method

  1. Warm the oil in a large non-stick pan over a medium heat. Cook the onion until it starts to soften, then add the cumin and garlic and cook for a further minute, stirring continuously.
  2. Reduce the heat and add the pepper, potatoes and chilli (optional) and cook for 3–4 minutes, again stirring continuously.
  3. Add the stock, water and black pepper. Bring to the boil and then reduce the heat. Cover the pan and leave to simmer for 15 minutes (10 minutes if using frozen fish).
  4. Add the fillets of fish, peas and sweetcorn and cook over a low heat – not allowing the stew to boil – for 6–10 minutes (about 15 minutes if using frozen fish), until the fish is cooked. Remove from heat and gently stir through the yoghurt and coriander (optional). Serve immediately.

Serving suggestion: Serve with a side of steamed green vegetables.

Reduced-fat coconut milk could be used in place of the yoghurt to give this healthy meal a more authentic flavour. Add this 5 minutes before the end of cooking.

Healthy seafood recipes

Want some more ways of getting fish into your diet?

Get fishy

Diet, weight and cancer

LEARN ABOUT OUR CANCER PREVENTION RESEARCH

We need you
Help us continue to fund groundbreaking research
Food for thought
Healthy tips, expert advice and our A–Z of fruit and veg
We're social
Find out more about us and share what's cooking in your home
Reduce your risk
Evidence-based information to help reduce your risk of cancer