ENT Wellbeing Sydney

Nutrition • Skincare • Speech Therapy

Home > Spanish Fish Stew

By

Spanish Fish Stew

spanish-fish-stew

Spanish Fish Stew

Serves: 4
Time to make: 10 minutes (Preparation) + 40 minutes (Cooking)

spanish-fish-stew

 

Ingredients

500g Fish Fillets (Skinless, cut into chunks)
200g King Prawns (Raw and Peeled)
200g Chickpeas (Rinsed and Drained)
500g Floury Potatoes (Cut into small cubes)
400g Chopped Tomatoes
1 Fish Stock Cube
1 Medium Onion (Finely Sliced)
1 Teaspoon Paprika
Pinch Cayenne Pepper
2 Garlic Cloves (Finely Chopped)
3 Tablespoons Olive Oil
1 Lemon (Zest and Juice)
Handful Parsley Leaves (Flat-leaf and chopped)

Nutrition (per serve)

Energy:1599kJ
Calories:382cal
Protein:39g
Fat:11g
– saturated2g
Carbohydrates:33g
– sugars:5g
Dietary Fibre:5g
Sodium:1920mg

Instructions

  1. In a small bowl, mix ½ garlic and lemon zest with chopped parsley.
  2. Heat 2 tablespoons of oil in a large pan.
  3. Toss in the onion and potatoes, cover the pan and sweat everything for 5 minutes (until the onion has softened).
  4. Add remaining garlic, oil and spices and cook for an additional 2 minutes.
  5. Add tomatoes, lemon juice, ½ a cup of water and the fish stock cube.
  6. Season with salt, cover and simmer for 15-20 minutes (until the potatoes are cooked through).
  7. Stir through the chickpeas and prawns and add the fish chunks into the top of the stew.
  8. Replace cover and reduce the heat to a simmer for 8 minutes stirring once (gently).
  9. Once the fish is cooked, remove from the heat and add parsley for garnish.
  10. Serve with a drizzle of olive oil and some crusty bread.

 

About @entwellbeing

Wellbeing is not just the absence of disease or illness. It is a complex combination of a person’s physical, mental, emotional and social health factors. Wellbeing is strongly linked to happiness and life satisfaction. In short, wellbeing could be described as how you feel about yourself and your life.

We are Dietitians & Nutritionists, Skincare Specialists and Speech Pathologists. ENT Wellbeing, located at ENT Clinic in Randwick, Sydney, are here to provide advice, treatment and practical remedies. Achieve total wellbeing - Contact us today!

ent-clinic-randwick