ONE-PAN SPANISH FISH STEW RECIPE | BBC GOOD FOOD
Provided by: Barney Desmazery
Total time: 50 minutes
Prep time: 10 minutes
Cook time: 40 minutes
|handful flat-leaf parsley leaves, chopped|
|2 garlic cloves , finely chopped|
|zest and juice 1 lemon|
|3 tbsp olive oil , plus extra to serve|
|1 medium onion , finely sliced|
|500g floury potato , cut into small chunks, no larger than 2cm cubes|
|1 tsp paprika|
|pinch cayenne pepper|
|400g can chopped tomato|
|1 fish stock cube|
|200g raw peeled king prawn|
|½ a 410g/14oz can chickpeas , rinsed and drained|
|500g skinless fish fillets, cut into very large chunks|
- In a small bowl, mix the parsley with ½ the garlic and lemon zest, then set aside. Heat 2 tbsp oil in a large sauté pan. Throw in the onion and potatoes, cover the pan, then sweat everything for about 5 mins until the onion has softened. Add the remaining oil, garlic and spices, then cook for 2 mins more.
- Pour over the lemon juice and sizzle for a moment. Add the tomatoes, ½ a can of water and crumble in the stock. Season with a little salt, then cover the pan. Simmer everything for 15-20 mins until the potatoes are just cooked.
- Stir through the prawns and chickpeas, then nestle the fish chunks into the top of the stew. Reduce the heat and recover the pan, then cook for about 8 mins, stirring very gently once or twice. When the fish is just cooked through, remove from the heat, scatter with the parsley mix, then bring the dish to the table with the bottle of olive oil for drizzling over and some crusty bread, if you want.
Calories 382 calories, FatContent 11 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 33 grams carbohydrates, SugarContent 5 grams sugar, FiberContent 5 grams fiber, ProteinContent 39 grams protein, SodiumContent 1.92 milligram of sodium
EAT WELL FOR LESS SPANISH FISH STEW RECIPE | BBC 1 SERIES
Provided by: Jo Scarratt-Jones
Yield: Serves 6
1. Heat a large sauté pan or saucepan over a medium heat. Add the olive oil, onions and fennel and cook for 10 minutes until softened but not coloured, stirring occasionally.
2. Add the garlic and cook for another 1 minute, then stir in the chilli flakes, fennel seeds, smoked paprika and saffron strands. Cook for 1 minute, stirring constantly, then add the potatoes. Stir well, then add the white wine and bubble rapidly over a high heat until reduced by half, about 3–4 minutes. Stir in the chopped tomatoes and bring to a simmer.
3. Fill one of the empty tomato tins with cold water, swirl around and add to the pan, along with the crumbled stock cube. Bring to the boil, then reduce the heat, cover and simmer for 20 minutes until the potatoes are just tender and the liquid slightly reduced.
4. Stir in the fish chunks and simmer for 2 minutes until nearly cooked through, then add the mussels, cover and simmer for a further 3 minutes until the mussels open (discard any that remain closed).
5. Remove from the heat and leave to rest (with the lid still on) for 5 minutes – the fish will finish cooking through in the residual heat.
6. Divide the stew between serving bowls, then top with the parsley and serve.