One Pan Meals

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One-pan fish stew with green beans & cherry tomatoes

2
Main Meals (Dinners)
2 peopleServes
2
Prep   10 min
Cook   12 min

A one-pan wonder filled with comforting aromas the whole family will love!

  • Whitefish, raw, 6 oz(s), skinless and boneless
  • Black pepper, 1 dash(es)
  • Extra virgin olive oil, 2 tsp(s)
  • Garlic, 1 clove(s), crushed
  • Leek, 1 leek(s), thinly sliced
  • Green hot chili pepper, raw, ½ pepper(s), thinly sliced
  • Tomatoes, canned, 1 can(s), cherry tomatoes
  • Green beans, 4½ oz(s), topped, halved
  • Asparagus, 1 bunch(es), trimmed, halved
  • Baby spinach, 2 handful(s)
  • Capers, 2 tsp(s), drained, drained
  • Lemon, 1 medium, wedges, to serve (optional)

Method

Cut the fish into 1.5 inch chunks. Season well. Heat a non-stick skillet over medium-high heat. Add 1 teaspoon olive oil, and fish, cook 1 minute each side or until the fish just starts to brown. Remove to a plate.

Add the remaining oil to the skillet with garlic, leek and chilli, sauté for 2 minutes until the leek is soft. Add tomatoes and ¼ cup water, bring to gentle simmer. Return the fish, poking into the sauce. Add the green beans and asparagus. Cover and simmer 2 to 3 minutes until fish is cooked through. Remove from the heat, stir in spinach and sprinkle with capers. Serve with lemon.

TIPS: The fish stew will keep 1 to 2 days in a glass or ceramic airtight container in the coldest part of the fridge. Reheat slowly, covered over medium to low heat.

Nutrition facts per serve
Makes 2 serves

Food Groups

V
Vegetables
3.2
F
Fruits
0.2
C
Carbohydrates
0
PD
Protein/Dairy
1
Ft
Fats
0.8
S
Sweets
0

Nutrition Facts

Calories246
Total Fat10.5 g
- Saturated Fat1.6 g
Cholesterol51 mg
Sodium246 mg
Total Carbohydrate21.4 g
- Dietary Fiber7.6 g
- Total Sugars8.6 g
-- Added Sugars0 g
Protein21.5 g
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Join the Mayo Clinic Diet today!

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