Packed with lean protein, healthy fats, and fibre, this hearty stew combines tender fish, baby potatoes, and roasted capsicum in a rich tomato broth - nutritious and delicious with just 15 minutes of prep time!
Ingredients
- 2 teaspoons olive oil
- 1 red onion, cut into thin wedges
- 250 g baby chat potatoes, cut into 1 cm-thick slices
- 100 g roasted capsicum, drained, chopped
- 2 cloves garlic, crushed
- 2 teaspoons ground paprika
- 1 teaspoon dried thyme
- 400 g jar tomato passata
- 600 g skinless, boneless fish fillets, chopped
- ⅓ cup sliced green olives
- ¼ cup chopped fresh parsley
- 1 teaspoon finely grated lemon rind
- 2 x 250 g Steamed Rice Super Grains microwave cups
- Lemon wedges, to serve
Method
Step 1
Heat oil in large, deep frying pan over a medium heat. Add onion and potato. Cook, stirring occasionally, for 5 minutes or until light golden.
Step 2
Add capsicum, garlic, paprika and thyme. Cook, stirring, for 1 minute.
Step 3
Stir in passata and 2½ cups water. Bring to the boil. Reduce heat and simmer, covered, stirring occasionally, for 15 minutes or until potato is just tender.
Step 4
Stir in fish and olives. Simmer, uncovered, for a further 5-10 minutes, until fish is cooked through and sauce has thickened slightly. Stir in parsley and lemon rind.
Step 5
Meanwhile, microwave the rice cups following instructions on packaging.
Step 6
Serve stew with rice and lemon wedges
Tips
- For a lower GI (glycaemic index), replace chat potatoes with sweet potato, cut into 2cm pieces.
- Steamed Rice Super Grains microwave cups are available from the rice aisle in supermarkets. You can replace with brown rice or any wholegrain rice blend.
- Check labels on passata and choose the brand lowest in sodium.
