Spring Fish Stew With Tomatoes, Garlic-Free Herbs & White Beans
"Just because the weather is warming up doesn't mean we have to retire the stew. This recipe is light and balanced, easy to make and nourishing in several meaningful ways. Fish is a quality source of lean protein, providing all essential amino acids for repair and growth while remaining low in saturated fat, making it a good choice for heart health. White beans are full of fibre to help stabilise blood sugar, promote healthy digestion and support healthy cholesterol levels. Tomatoes are rich in lycopene, a powerful antioxidant linked to reduced inflammation and both heart and prostate health, while the herbs contribute polyphenols and antimicrobial properties to support the immune system," says nutritional therapist Alexa Mullane.
Serves
2
Cook Time
Dietary
Pescatarian
Ingredients
- 300g mixed white fish (such as cod, hake or haddock), cut into large chunks
- 1 can white beans (approx 240g)
- 400g chopped tomatoes
- 400ml fish or vegetable broth
- 1 small fennel bulb, finely sliced
- 1 small carrot, finely diced
- 1 tbsp avocado oil or ghee
- 1 tsp smoked paprika
- Pinch of saffron
- 2 sprigs fresh thyme
- Zest of ½ lemon
- 2 tbsp chopped parsley
- Salt & black pepper
Method
- Heat the avocado oil or ghee in a heavy-based pan over medium heat. Add the fennel and carrot with a pinch of salt and cook gently for 8–10 minutes.
- Stir in the smoked paprika and saffron.
- Pour in the chopped tomatoes and broth, then add the thyme sprigs. Bring to a gentle simmer and cook uncovered for 15 minutes, allowing the broth to reduce slightly.
- Stir through the white beans and cook for 3–4 minutes until warmed through. Carefully add the fish pieces into the broth, cover loosely and simmer gently for 5–7 minutes, or until the fish is opaque and flakes easily. Avoid stirring too much to keep the fish intact.
- Remove from the heat and finish with lemon zest, parsley and a generous crack of black pepper.
