Fish and Potato Tomato Stew

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

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