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One-pan fish stew with green beans & cherry tomatoes
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 serving
Makes 2 servings
Food Groups
|
V
|
3.2 |
|
F
|
0.2 |
|
C
|
0 |
|
PD
|
1 |
|
Ft
|
0.8 |
|
S
|
0 |
Nutrition Facts
| Calories | 246 |
| Total Fat | 10.5 g |
| - Saturated Fat | 1.6 g |
| Cholesterol | 51 mg |
| Sodium | 246 mg |
| Total Carbohydrate | 21.4 g |
| - Dietary Fiber | 7.6 g |
| - Total Sugars | 8.6 g |
| -- Added Sugars | 0 g |
| Protein | 21.5 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy to prepare recipes show you how good food can be great — and great for you, too.