Fish and pepper stew Recipe

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serves:

3-4

Skill:

easy

Total Time:

00:45

Prep:

00:10

Cooking:

00:35

Nutrition per portion

RDA
Calories 227 kCal 11%
Fat 4g 6%
  -  Saturates 0.7g 4%

Red and yellow peppers combined with prawns and white fish in a simple white wine sauce, this fish and pepper stew is a delicious idea for mid-week family meals

Ingredients

  • 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

Method

  • 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.

More Recipe Ideas

Top Tip

Any white fish can be used - or even a fish pie mix