Hearty and wholesome, this fish stew is loaded with chickpeas and veggies for a meal the family will love.
Serves44
Cook time25 mins25 minutes
Prep time10 mins10 minutes
Ingredients
1 brown onion, finely chopped
1 carrot, peeled, finely chopped
2 garlic cloves, crushed
400g can diced tomatoes
2 cups (500ml) fish or vegetable stock
400g can chickpeas, rinsed, drained
500g firm white fish fillets, cut into 4cm pieces
4 kale leaves, trimmed, chopped
Finely grated parmesan, to serve
Sliced Coles Bakery Stone Baked by Laurent Mini White Pane Di Casa, to serve
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Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.
Method
Step 1
Spray a large saucepan with olive oil spray. Place over medium-low heat. Add the onion and carrot and cook, stirring, for 5 mins or until soft and golden. Add garlic and cook, stirring, for 1 min or until aromatic.
Step 2
Add the tomato, stock and chickpeas to the onion mixture in the pan. Bring to the boil. Reduce heat to medium-low and simmer for 10 mins or until the mixture thickens slightly.
Step 3
Add the fish and kale to the pan and simmer for 5 mins or until the fish is just cooked through. Season.
Step 4
Divide the stew among serving bowls. Sprinkle with parmesan and serve with the bread.
Step
Swap the fish stock and fish for veggie stock and any frozen veg in your freezer, like peas and corn.
Nutrition Information
Per Serve
Energy: 1457kJ/349 Cals (17%)
Protein: 37g (74%)
Fat: 13g (19%)
Sat fat: 2g (8%)
Carb: 16g (5%)
Sugar: 7g (8%)
Fibre: 7g (23%)
Sodium: 672mg (34%)
Fish and chickpea stew
Serves44
Cook time25 mins25 minutes
Prep time10 mins10 minutes
Ingredients
1 brown onion, finely chopped
1 carrot, peeled, finely chopped
2 garlic cloves, crushed
400g can diced tomatoes
2 cups (500ml) fish or vegetable stock
400g can chickpeas, rinsed, drained
500g firm white fish fillets, cut into 4cm pieces
4 kale leaves, trimmed, chopped
Finely grated parmesan, to serve
Sliced Coles Bakery Stone Baked by Laurent Mini White Pane Di Casa, to serve
Description
Hearty and wholesome, this fish stew is loaded with chickpeas and veggies for a meal the family will love.
Method
Step 1
Spray a large saucepan with olive oil spray. Place over medium-low heat. Add the onion and carrot and cook, stirring, for 5 mins or until soft and golden. Add garlic and cook, stirring, for 1 min or until aromatic.
Step 2
Add the tomato, stock and chickpeas to the onion mixture in the pan. Bring to the boil. Reduce heat to medium-low and simmer for 10 mins or until the mixture thickens slightly.
Step 3
Add the fish and kale to the pan and simmer for 5 mins or until the fish is just cooked through. Season.
Step 4
Divide the stew among serving bowls. Sprinkle with parmesan and serve with the bread.
Step
Swap the fish stock and fish for veggie stock and any frozen veg in your freezer, like peas and corn.
