Fish 4.4

Green Fisherman's Stew

This warming, vibrant stew offers a lighter alternative to the heavy food often eaten during winter. Serve with some crusty bread for mopping up the j...This warming, vibrant stew offers a lighter alternative to the heavy food often eaten during winter. Serve with some crusty bread for mopping up the juices. Read more This warming, vibrant stew offers a lighter alternative to the heavy food often eaten during winter. Serve with some crusty bread for mopping up the juices. This warming, vibrant stew offers a lighter alternative to the heavy food often eaten during winter. Serve with some crusty bread for mopping up the juices.

Overview Ingredients Method

Prep time

15 mins

Cook time

35 mins

FREEZER FRIENDLY

SHELF LIFE

3 days

Why is this healthy?

ALTERNATIVELY

Pescatarian

Contains

Shellfish, Fish

Why is this healthy?

NUTRITION PER SERVING (Read more)

47g

Protein

434kcal

Calories

16g

Total Fat

28g

Carbs

Sugars

Fibre

Protein: 47g; Calories: 434kcal; Total Fat: 16g; Carbs: 28g; Sugars: 7g; Fibre: 8g; Calcium: 214mg (16%); Iron: 7mg (39%); Magnesium: 157mg (37%); Potassium: 1917mg (41%); Sodium: 918mg (40%); Vitamin B1: 0mg (0%); Vitamin B12: 26.6mcg (1108%); Vitamin D: 1.2mcg (6%); Vitamin E: 5.2mg (35%); Vitamin B9: 255mcg (64%); Vitamin A: 402mcg (45%); Vitamin C: 71mg (79%); Zinc: 5.6mg (51%); Vitamin K: 289mcg (241%); Copper: 0.9mg (100%); Vitamin B2: 1.1mg (85%); Vitamin B3: 11.8mg (74%); Vitamin B6: 1.1mg (65%); Phosphorus: 1050mg (84%)

Why is this healthy?

ALTERNATIVELY

Pescatarian

Contains

Shellfish, Fish

Ingredients

Serves 4

For the stew

olive oil

white onion

Swaps: shallot

finely diced

fennel

finely diced

leek

finely sliced

garlic cloves

minced

mixed mushroom

roughly torn

potatoes

2cm cubed

fish stock

spinach

Swaps: swiss chard, kale, rainbow chard

roughly chopped

monkfish fillet

Swaps: haddock fillet, cod fillet

4cm cubed

mussels

Swaps: clams

For the dill and anchovy pesto

green chilli

deseeded and roughly chopped

garlic cloves

roughly chopped

anchovies in oil

dill

olive oil

lemon

juiced

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Method

Gather and prepare your ingredients.

Heat the olive oil in a large, heavy-bottomed saucepan. Add the onion, fennel and leek with a sprinkle of salt and pepper. Cook, stirring often, for 6-7 minutes until softened and reduced. Add the garlic and cook for 1 more minute, until fragrant.

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Green Fisherman's Stew

Ingredients

Method

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