Fish stew

  • 30min
  • 4
  • 573 kcal
  • Intermediate
  • Pescatarian

Per 676 g contains

573 kcal 2413 kj
28%
17 g
24%
2.9 g
14%
13 g
14%
0.6 g
10%

of an adult's recommended intake.
Typical energy values per 100g: 357kj/85kcal

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Image of Priya Tew
Authored by

Dietitian

Reviewed by Rose Constantine Smith

A light stew packed with fresh ingredients

Kick this classic recipe up a notch with new, exciting ingredients such as butternut squash and chickpeas. A delicious way to fill up on protein and your weekly dose of omega 3.

Ingredients

  • Olive oil
    2tbsp
  • Potatoes, peeled and cut into chunks
    800g 28oz
  • Butternut squash, peeled and cut into chunks
    400g 14oz
  • Turmeric
    ½tsp
  • Cumin
    1tsp
  • Coriander
    1tsp
  • Tomatoes, tinned
    400g 14oz
  • Chicken stock, fresh or cube
    300g 10.5oz
  • Fish, mix of white and salmon
    500g 17.5oz
  • Chickpeas, tinned
    160g 5.5oz
  • Frozen peas
    75g 2.5oz
  • Spinach
    200g 7oz
  • Red chilli (optional)
    1
  • Spring onions
    100g 3.5oz
  • Salt and pepper
    1g each
Show all

Cooking Method

  1. Place the oil in a large pan over a moderate heat.
  2. Next add the potatoes and butternut squash, followed by the spices (turmeric, cumin and coriander) and stir to coat.
  3. Once the potatoes and squash have browned slightly, add the tinned tomatoes. Let this simmer for 5 minutes.
  4. Add the chicken stock and the fish. Simmer for 5 minutes.
  5. Meanwhile, drain and rinse the chickpeas before adding them to the pan.
  6. Finally, add the peas, spinach and spring onions and stir. Season with the salt and pepper and simmer until you're happy with the consistency.

Nutritional Information

Typical Valuesper 100gper 676g serving
Energy
85 kcal
357 kj
573 kcal
2413 kj
Fat
of which saturates
2.6 g
0.4 g
17 g
2.9 g
Carbohydrate
of which sugars
8.3 g
2 g
56 g
13 g
Fibre1.4 g
9.8 g
Protein6.4 g
43 g
Salt0.1 g
0.6 g

Salmon

Oily fish like salmon ish rich with omega 3, which is extremely beneficial for cognitive function and brain health. The recommendation for a healthy diet is two portions of fish a week. 

Chickpeas

Chickpeas are a great source of vegan and gluten-free protein and fibre. They are also full of important vitamins and minerals such as iron, folate, and vitamin K (which helps the body to repair itself).

Butternut squash

Root vegetables such as butternut squash are full of dietary fibre, which is great for your digestive system. Surprisingly, root vegetables are also a great source of antioxidants, vitamins and minerals. Some of these include vitamin A  (eye health) and vitamin C (immune system,) both of which can also help prevent cancer and obesity.

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