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recipe: fish stew

Boost your omega-3 intake with this family-friendly filler…

 

Serves  4

Ingredients

550g skinned and cubed whitefish fillets (cod, coley, pollock, hake)

115g mussels

1tbsp sunflower oil

225g carrots

1 onion

1 clove garlic

400g can chopped tomatoes

handful black olives

1 bay leaf

Salt and black pepper

Chopped parsley to garnish

Cook time

10 mins prep, 15 mins on the hob

How to make it

  • Peel the carrots and cut them into sticks. Slice the onion and crush the garlic. 
  • Heat the oil in a saucepan and add all these ingredients, then cook for 2-3 minutes.
  • Stir in the tomatoes, olives and bay leaf, and season to taste.
  • Add the fish and cook for another 8-10 minutes.
  • The mussels go in last and need about 2-4 minutes to heat through.
  • Sprinkle on the chopped parsley and serve with lots of crusty bread.

 Fish is the Dish have loads of healthy fish recipes and facts to help give your diet a boost

 

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