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Mediterranean fish stew
Serve this delicious meal with some warm crusty bread.
What you need
- 50 g butter
- 2 cloves garlic, peeled and crushed
- 2 carrots, peeled and sliced
- 1 leek, trimmed and sliced
- 2 sticks celery, trimmed and sliced
- 450 g haddock fillets
- 6 tsp plain flour
- seasoning
- 1 pinch ground nutmeg
- 600 ml fish stock
- 350 g small new potatoes, boiled
- 12 pitted black olives
Method
Melt the butter in a large saucepan. Add the garlic, carrots, leek and celery. Fry for 5 min stirring occasionally.
Place the pieces of haddock on top of the vegetables. Cover and cook very gently for 5 min or until the fish flakes easily.
Carefully remove the fish from the pan using a fish slice. Skin and flake the fish. Set aside.
Stir the flour into the vegetables and cook for 1 min. Gradually add the stock to the pan, stirring constantly until well combined. Bring to the boil. Add the potatoes, olives and fish. Simmer for 2-3 min until thickened slightly.
Spoon into warmed serving bowls.
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Preparation 10 minutes Cook 13 minutes Total 23 minutes -
Energy 361 kcal/serving Fat 2.95 g/serving Carbohydrates 110.18 g/serving Glycaemic Index 49 Glycaemic Load 13.65 
Serving suggestion
Garnish with fresh bay leaves and whole prawns.
Cook's tip
Stir in some double cream into the stew before seving.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1514 | 318 | 10475 | 8350 |
| Energy (kcal) | 361 | 76.2 | 2500 | 2000 |
| Protein (g) | 31.0 | 6.52 | ||
| Carbohydrate (g) | 28.1 | 5.91 | 345 | 275 |
| Fat (g) | 14.0 | 2.95 | 95 | 70 |
| Fat (saturated) (g) | 7.05 | 1.48 | ||
| Fibre (g) | 3.82 | 0.80 | ||
| Sodium (mg) | 579 | 121 | ||
| Salt (equivalent) (g) | 1.45 | 0.30 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1138 | 239 | 800 |
| Vitamin B-12 (µg) | 2.58 | 0.54 | 1 |
| Vitamin B-6 (mg) | 0.81 | 0.17 | 2 |
| Vitamin C (mg) | 25.4 | 5.35 | 60 |
| Vitamin D (µg) | 9.33 | 1.96 | 266 |
| Vitamin E (mg) | 3.53 | 0.74 | 10 |
| Zinc (mg) | 1.11 | 0.23 | 15 |
| Calcium (mg) | 112 | 23.7 | 800 |
| Folate (mcg) | 88.2 | 18.6 | 200 |
| Iron (mg) | 3.44 | 0.72 | 14 |
| Magnesium (mg) | 94.8 | 19.9 | 300 |
| Niacin (mg) | 8.70 | 1.83 | 18 |
| Pantothenic acid (mg) | 1.17 | 0.25 | 6 |
| Riboflavin (mg) | 0.26 | 0.05 | 1.6 |
| Phosphorous (mg) | 403 | 84.9 | 800 |
| Thiamin (mg) | 0.27 | 0.06 | 1.4 |
This recipe is:
- Low in fat
Demi-veg
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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