Caribbean fish stew

A hearty and healthy fish stew with vibrant flavours of the Caribbean
1 rating
Recipe by: Sarah Drabble | Healthy You Editor

I really enjoy one-pot cooking (or more to the point, loathe washing up) but this usually means meat or poultry dishes. As I also really like fish, I wanted a one-pot fish recipe, so I came up with this flavourful dish. Because it's fish, it cooks really quickly.

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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)
Time
35 minutes
SERVES:
4
CALORIES:
282
FAT:
8.1g
SALT:
0.3g
SUGAR:
7.1g
5 A DAY:
1
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.