One-Pan Spanish Fish Stew
Quick and easy to make, this hearty One-Pan Spanish Fish Stew makes an excellent light weekend lunch or an easy weekday dinner. It doesn't get much better than a lovely piece of cod cooked in a rich tomato sauce. Served with plenty of crusty bread, this Mediterranean fish stew makes for a very satisfying meal, with minimal washing up afterwards!
Equipment
- Large Wide-Based Pan With a Matching Lid
Ingredients
- 3 celery sticks sliced
- 2 large carrots chopped into small pieces
- 1 garlic clove finely chopped
- 20 g butter
- ½ teaspoon caster sugar
- 2 star anise
- 30 g black pitted olives sliced
- 2 tablespoon capers
- 3 tbsp tomato paste
- 1 stock cube
- 5 g parsley finely chopped
- ½ teaspoon turmeric + 3 teaspoon of water
- 1 teaspoon vinegar cider or white wine
- 30 g mayonnaise
- 2 skinless cod fillets
- 2-4 slices of crusty bread
Instructions
- In a large pan, add a tablespoon of oil and 20g of butter. Once melted, add carrots, celery, star anise, a pinch of salt, half of the garlic and ½ a teaspoon of caster sugar. Fry for 8 minutes on medium heat until softened slightly.
- Crumble in a stock cube, add olives and capers. Then squeeze 3 tablespoon of tomato paste in the pan, add 500ml of boiled water and stir. Reduce the heat slightly and simmer until the liquid reduces by half. This will take 5-10 minutes.
- Mix in chopped parsley and add your cod fillets on top. Now cover with a lid and cook for another 8-10 minutes, until the fish is fully cooked through. It may take longer if your fish fillets are very thick.
- Whilst the fish is cooking, make your turmeric mayonnaise. Mix ½ teaspoon of ground turmeric, 3 teaspoon of water, mayonnaise, the rest of the garlic and vinegar in a small bowl. It should be of the consistency you can drizzle, so add more water if rtequired.
- To serve, divide the stew into bowls, carefully lifting the fish fillets out of the pan. Drizzle with some turmeric mayo and scatter some more parsley. Serve with thick slices of crusty bread.
Video
Notes
You can use any other non-oily white fish (for suggestions, read a section about fish in the text above). Defrosted fish works just as well as fresh fish fillets.
Nutrition
Calories: 351kcalCarbohydrates: 29gProtein: 24gFat: 16gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 67mgSodium: 1549mgPotassium: 978mgFiber: 5gSugar: 9gVitamin A: 11168IUVitamin C: 15mgCalcium: 111mgIron: 3mg
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