Summery, low fodmap fish stew

This is a really simple, fresh dish that’s easy to make but packs a flavour punch. I love fish stew, it reminds me of summer evening dinners by the sea after a day in the sun, but I know that it’s not for everyone. By using cod, it keeps that ‘fishy’ taste that some people don’t like, mild but still flavoursome.

I came up with this recipe when I was trying to use up some of the fish in our freezer and was a bit of a throw it all in the pan and hope for the best , but it turned out great! Really healthy and adaptable to whatever fish or extra veg you want to put in there.

This is a really quick recipe and once everything’s chopped up, won’t take more than half an hour so is a great mid week dinner.

Ingredients

  • 500g passata/tinned tomatoes
  • The green ends of two leeks, finely chopped
  • 1 red pepper, finely diced
  • A large handful of olives, sliced
  • 3 fillet pieces of cod, chopped into bitesized chunks
  • 200g king prawns
  • A bunch of fresh parsley, roughly chopped
  • 1 tbps garlic infused oil
  • 500ml Chicken or fish stock (Massel do great low fodmap stock cubes)
  • 1 tsp marmite
  • Half a glass of white wine (optional)
  • 2 medium sized potatoes, peeled and diced
  • 1 large handful of fresh spinach
  • 2 tsp dried oregano
  • 1 tsp smoked paprika
  • A couple of strands of saffron (optional)
  • Chilli powder to taste
  • Salt and pepper to taste

Method

  1. Pour the garlic infused oil into a pan on a medium heat and then tip in the potatoes and leeks. Gently fry for 1-2 minutes and then pour in the wine and simmer for 1 more minute. Then add everything else, except for the fresh parsley. Not cooking the fish with the leeks and potatoes will stop it from overcooking and going tough. (If you’re in a rush you could just skip the frying stage and tip everything in at once).
  2. Bring up to temperature on a medium heat and then turn it down to a low heat, so that it’s just simmering.
  3. After 30 minutes, check the potatoes and fish to see if they are cooked. The potatoes should be soft and the fish should flake easily.
  4. Take off the heat and stir in the fresh parsley. Serve with rice or chunks of gluten free bread.
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