Fish and pepper stew
- 400g small new potatoes, halved or thickly sliced
- 1tbsp olive oil
- 1 onion, peeled and sliced
- 2 cloves garlic, peeled and crushed
- 1 small red and 1 small yellow pepper, deseeded and cut into strips
- 100ml white wine
- 200ml chicken or fish stock,hot (made with stock cube)
- 150g raw prawns
- 300g plaice or other white fish, skinned and cut into chunks
- 2tbsp capers, rinsed
- Salt and ground black pepper
- A small bunch of fresh basil
- Crusty bread, to serve
Any white fish can be used - or even a fish pie mix
- Add the potatoes to a pan of boiling salted water and cook for 12-15 minutes until tender. Drain. Meanwhile, heat the oil in a large frying pan, add the onion and cook on a low heat for 5 minutes. Add the garlic and pepper strips, and stir-fry for 5 minutes.
- Pour in the wine and stock. Simmer, uncovered, for 5 minutes, then add the potatoes and bring back to the boil. Drop in the prawns, chunks of fish and capers and simmer for 2-3 minutes until the prawns turn pink all over. Season to taste.
- Tear basil leaves into the stew and then serve it in warm bowls, with crusty bread.
Nutritional information per portion
- Calories 227(kcal)
- Fat 4.0g
- Saturates 0.7g
This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.