Hearty Fish and Vegetable Stew

Embrace a balanced and wholesome approach to weeknight dining with our delightful Fish and Vegetable Stew. This complete meal masterfully combines tender fish with an array of vibrant vegetables in a light, nourishing broth, making it an excellent choice for those seeking a flavourful yet uncomplicated dinner. Designed for efficiency, this stew comes together quickly, perfect for busy evenings. The secret to its success lies in prioritising the longer-cooking vegetables, ensuring everything reaches perfection simultaneously. Enjoy a stress-free cooking experience and a truly satisfying dish.

Quick Overview

• Preparation Time: 10 minutes
• Cooking Time: 20 minutes
• Difficulty: Easy
• Serves: 2

Ingredients

• 2 cod fillets (or other white fish), about 5.8 oz (165g) each
• 2 medium potatoes, about 10.6 oz (300g), peeled and diced into 0.6-inch (1.5cm) cubes
• 1/4 head white cabbage, about 5.3 oz (150g), thinly shredded
• 1 medium carrot, peeled and thinly sliced
• 3.5 oz (100g) green beans, topped and tailed and halved
• 14 fl oz (400g) passata
• 1/2 small onion, finely chopped
• 1 clove garlic, minced
• 8.5 fl oz (250ml) hot vegetable (or fish) stock
• 2 tbsp olive oil
• Fine salt, to taste
• Freshly ground black pepper, to taste

Method

1. Heat the olive oil in a large saucepan or deep frying pan over a medium heat. Add the chopped onion and sauté for about 3 minutes until translucent.
2. Stir in the minced garlic and cook for another minute, being careful not to burn it. Add the sliced carrots and diced potatoes, stir well, and allow to sauté for 5 minutes, stirring occasionally.
3. Pour in the passata and hot stock. Bring to a gentle boil, then reduce the heat, cover, and simmer for 8-10 minutes, or until the potatoes begin to soften.
4. Add the shredded white cabbage and green beans. Stir gently and continue to cook, covered, for another 3-4 minutes, allowing the vegetables to soften but still retain a slight bite.
5. Nestle the fish fillets into the stew, gently submerging them in the liquid. Cover again and cook for 5-7 minutes, or until the fish is cooked through and flakes easily with a fork.
6. Taste and adjust seasoning with salt and pepper as needed. Serve hot, directly from the saucepan.

Serving & Leftovers

This hearty fish and vegetable stew is a complete meal, best served hot and fresh. Any leftovers can be stored in an airtight container in the fridge for up to 2 days. Reheat gently in a saucepan over a low heat or in the microwave.

Nutrition

Nutritional values are estimates and may vary depending on ingredients and portions.

One Last Thing

Incorporating simple, balanced meals like this fish and vegetable stew into your weekly routine is a cornerstone of stress-free, healthy eating. It’s a testament to how quick preparation can yield truly nourishing and delicious results, helping you maintain a wholesome lifestyle without fuss.