Fish and Potato Tomato Stew

I'm back with another simple recipe this week. This time it's fish and potato tomato stew. This combines two of my flare-friendly ingredients: white fish (low fat and high in protein) and potatoes (low fibre and soothing on my belly). Add some tomato, spices, and herbs and you've got yourself a simple fish and potato stew which is easy to prep and just throw in the oven.

This stew is naturally gluten and dairy-free and is also perfect for those on the low-residue diet. The quantities below serve 4, so just half or quarter accordingly if making for 2 or 1!

Serves 4

Fish and potato tomato stew: ingredients

  • 4 pieces of fresh boneless white fish pieces, such as cod (if frozen defrost first)
  • 4 medium-sized potatoes (or 2 sweet potatoes and 2 regular potatoes, if you prefer)
  • 400g of chopped tomatoes
  • 2 teaspoons of turmeric
  • 2 tablespoons of olive oil
  • 2 teaspoons of basil
  • 2 cloves of fresh garlic
  • 2 teaspoons of all-purpose seasoning
  • 1 teaspoon of paprika

Fish and potato tomato stew: method

  1. Peel and chop the potatoes into small pieces. Parboil on the hob (stovetop) until they begin to soften – this should take around 20 minutes and they don't need to be completely cooked, as they will also cook in the oven.
  2. Grease a casserole dish with a smear of olive/butter so it doesn't stick.
  3. Cut the fish pieces into chunks and layer them over the casserole dish.
  4. Once the potatoes are cooked, mix with 2 tablespoons of olive oil and coat. Then pour into the casserole dish.
  5. Pour over the chopped tomatoes, stir, and coat the potatoes and fish well.
  6. Peel and mince/finely chop the garlic cloves and sprinkle over the chopped tomatoes.
  7. Stir in basil, turmeric, all-purpose seasoning, and paprika. Mix well and cover evenly over the tomato base.
  8. Mix the mixture again until the potatoes and fish are well-covered by herbs, spices, and tomatoes.
  9. Cook in the oven at 400F/200C for 20 minutes.
  10. Check that the fish is well-cooked and the potatoes are softened. Then serve!

This dish works well with gluten-free crusty bread if you have some!

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Nutrition facts

Per Serving

  • calories: 313
  • carbohydrate: 38.9g
  • cholesterol: 80mg
  • dietary fiber: 6.8g
  • protein: 23.7g
  • saturated fat: 1.3g
  • sodium: 319mg
  • sugars: 5.2g
  • total fat: 7.8g

Disclaimer: Everyone with inflammatory bowel disease is different. We recognize that some ingredients listed in this recipe may be a trigger food for some people. Please feel free to omit or substitute any ingredients that don’t work for you.


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