This hearty fish stew is full of flavour and healthy goodness.
Ingredients
- 1 tablespoon extra-light olive oil
- 4 garlic cloves, finely chopped
- 1 teaspoon ground turmeric
- 2 x 400g cans whole peeled tomatoes
- 400g can cannellini beans, drained, rinsed
- 600g ling fish fillets, cut into large pieces (see note)
- 1/3 cup fresh coriander leaves, chopped
- 4 crusty wholegrain bread rolls, to serve
Method
- Step 1Heat oil in a large saucepan over medium heat. Add garlic. Cook, stirring, for 1 minute. Add turmeric. Cook, stirring, for 30 seconds. Reduce heat to low. Stir in tomatoes and 1 cup of cold water. Cover and bring to the boil. Simmer, covered, for 10 minutes.
- Step 2Add beans and return to the boil. Add fish. Cover and cook for 5 minutes or until fish is cooked through.
- Step 3Spoon stew into bowls and sprinkle with coriander. Serve with bread rolls.
- High fibre
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1756 kj
Energy
7.9g
Fat Total
1.1g
Saturated Fat
10.4g
Fibre
41.3g
Protein
69mg
Cholesterol
625mg
Sodium
40.6g
Carbs (total)
All nutrition values are per serve
Notes
Snapper or bream are also suitable.
- Author: Veronica Cuskelly
- Image credit: Louise Lister
- Publication: Super Food Ideas
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