Sicilian style fish stew – Jack Monroe

Course: - Dish: Fish - Serves:

This simple recipe is inspired by a fish stew I had in Italy a few years ago; I have made many versions of it since, and it’s beautifully versatile – you can use any beans in place of the chickpeas, wine instead of beer, and any tinned veg that takes your fancy. It’s a complete meal in a bowl too, so you needn’t worry about side dishes – just some nice bread and butter will do! 

Serves four 

Method:

  1. First measure your onions and peppers into a large non-stick pan - don’t place it on the heat just yet, this is a sling-it-in one-pot recipe, as simple as they come.  
  2. Drain and thoroughly rinse your chickpeas, and drain your carrots and potatoes, and add to the pot.  
  3. Pour over your tomatoes, and add the sardines, including the oil from the tin. Add the garlic, herbs and paprika, and set on a medium heat on a medium hob ring. Cook for 10 minutes, stirring to combine and to stop it from sticking and burning. 
  4. Add half the beer and stir in, then add the remainder to taste. Cover and cook for 20 minutes, until the chickpeas are soft and the fish has broken down into flakes. Season to taste with salt and pepper, and serve hot. 
  5. To store leftovers, cool completely and transfer to airtight bags or containers. This stew will keep in the fridge for three days, or the freezer for two months. Defrost thoroughly and reheat to piping hot to serve. 

Nutritional information per serving:

NUTRITION INFORMATION  Nutritional value per serving 
Nutrient  Per serving 
Energy  1440kJ 
  344kcal 
Fat  15.1g 
   of which saturates  2.5g 
Carbohydrate  29.8g 
  of which sugars  8.9g 
Fibre  7.8g 
Protein  15.6g 
Salt  0.8g 
  5-A-DAY PORTIONS  One serving of this recipe counts as 3 of your 5-A-DAY target of fruit and vegetable portions. 

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