Fish Stew

This dish is very high in protein, low in saturated fat and is SO quick to make. I use hake but any white fish can be used. Likewise, if you are not a fan of smoked fish then you can simply remove it and substitute for more white fish.

Serves 4

Ingredients:

1/2tbsp. olive oil

120g onion, chopped

1/2tsp. cayenne pepper

1 cinnamon stick

1tsp. ground cumin

1cm ginger, grated

2 garlic cloves, crushed

400g tin of tomatoes

350ml fish stock

500g hake

100g smoked haddock

200g prawns

200g green beans

400g tin of chickpeas

1tsp. honey

Method:

1). Heat the oil in a saucepan and add the onion. Cook for 5 minutes or until softened.

2). Add the cayenne pepper, cinnamon stick, cumin, ginger, garlic, tomatoes and fish stock. Cook for another 5 minutes.

3). Add the fish and green beans and cook for about 5 minutes or until the fish is cooked.

4). Add the chickpeas and honey and heat through for a couple of minutes.

Nutritional Composition (per serving):

Energy (kcal): 488

Fat (g): 12

Saturates (g): 1.6

Carbohydrates (g): 33

Sugars (g): 16

Protein (g): 55

The Sports Chef