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Harissa-spiced fish stew recipe

Harissa-spiced fish stew recipe

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This fabulous fish stew is low in salt and provides 3 of your 5-a-day. Use whatever white fish you fancy and cook in a harissa-spiced tomato sauce with peppers and chickpeas. See method

  • Serves 4
  • 5 mins to prepare and 35 mins to cook
  • 289 calories / serving
  • Freezable

Ingredients

  • 1 tbsp extra-virgin olive oil, plus 4 tsp
  • 1 onion, sliced
  • 2 red (or mixed-colour) peppers, sliced
  • 3 garlic cloves, crushed​
  • 2 tbsp harissa paste
  • 400g tin cherry tomatoes
  • ½ vegetable stock cube
  • 1 cinnamon stick (optional)
  • 400g tin chickpeas, drained
  • 360g frozen white fish fillets (such as cod, hake or haddock)
  • 30g pack coriander, roughly chopped
  • brown rice, to serve (optional)
  • 1 lemon, cut into wedges to serve (optional)
If you don't have chickpeas, you can use any tinned bean in water

Each serving contains

  • Energy

    1210kj
    289kcal     14%

  • Fat

    11g 15%

  • Saturates

    2g 9%

  • Sugars

    11g 12%

  • Salt

    1.1g 17%

of the reference intake
Carbohydrate 20.2g Protein 23.2g Fibre 9.9g

Method

  1. Heat 1 tbsp oil in a large, lidded saucepan or flameproof casserole dish over a low heat. Add the onion and peppers, cover and cook for 7-8 mins until starting to soften. Stir in the garlic and harissa paste and cook for 5 mins, stirring often, until fragrant.
  2. Add the tomatoes, stock cube and cinnamon stick, if using. Fill the tomato tin with cold water and tip into the pan. Season with black pepper and stir well. Loosely cover, bring to the boil, then reduce the heat and simmer for 10 mins.
  3. Stir in the chickpeas and submerge the fish fillets in the sauce. Cover and simmer over a low-medium heat for 10-12 mins or until the fish is cooked through. Stir gently to carefully break the fillets into chunky pieces, then remove from the heat. Scatter with coriander and drizzle each portion with olive oil before serving with brown rice and lemon wedges for squeezing over, if you like.

See more Fish recipes.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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