Spicy fish stew
By Hobbykoch ·
Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs
- Servings
- 4
- Prep time
- 10 Min.
- Cook time
- 40 Min.
- Total time
- 50 Min.
Ingredients
- 1 tbsp olive oil
- 2 onions thinly sliced
- 3 spring onions chopped
- 3 garlic cloves chopped
- 1 red chilli seeded and thinly sliced
- few thyme sprigs
- 2 x 400g cans chopped tomatoes
- 400ml vegetable bouillon made with 2 tsp vegetable bouillon powder
- 2 green peppers seeded and cut into pieces
- 160g brown basmati rice
- 400g can and 210g can red kidney beans drained
- handful fresh coriander chopped, plus a few sprigs extra
- handful flat-leaf parsley chopped
- 550g pack frozen wild salmon skinned and cut into large pieces
- 1 lime zested
Instructions
Step 1: Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.
Step 2: Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.
Step 3: Ladle into bowls and scatter with the coriander sprigs.
Nutrition facts
per serving
| Energy | 664 kcal |
|---|---|
| Fat | 26 g |
| of which saturates | 5 g |
| Carbohydrates | 58 g |
| of which sugars | 14 g |
| Fiber | 14 g |
| Protein | 42 g |
| Salt | 0.3 g |
Provided by the author, partly estimated. Please check ingredients and allergens yourself.
Source: bbcgoodfood.com
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