mediterranean fish stew

This is a really quick and easy dish to make.  It's light enough for summer but hearty enough to warm you up in winter. 

I find that there's enough substance to it with the sweet potatoes veggies and fish to have by itself. 

Only takes about 30 mins, it's super healthy with the right balance of fats, protein & carbs, fills you up and is proper tasty!

Add some green leafy veg for added vitamins & minerals & a drizzle of extra virgin olive oil to help the body absorb all the goodness.

Recipe (serves 2)

3 garlic cloves

2 shallots

1 can chopped tomatoes

few springs of fresh thyme 

2 sweet potatoes 

1 pint fish stock

1 x carrots 

kalamta olives

2 pieces of cod (or another white flaky fish)

1 glug white wine vinegar

chilli flakes

extra virgin olive oil for drizzling

Method:

Carrots slow this down so I usually add them to boiling water while I prep the other ingredients - cut them into small 1cm chunks first.

Slice the garlic into slithers and dice the shallots, cut the sweet potato into small 1cm chunks and add to the pan with olive oil (not Extra Virgin), olives, leaves of half the thyme and the chilli flakes. Fry off until the shallots are soft.

Add the pint of fish stock, the carrots and the tinned tomatoes and simmer. Season with salt and pepper and add a good glug of white wine vinegar. Simmer until the sweet potatoes are cooked and the tomatoes have thickened adding a little water if needed.

When the sweet potatoes are done add the fish for around 4 minutes until cooked.

Serve with the rest of the thyme on top and the greens.

 

 

 

 

 

 

emily barkerComment