Turkish · Dinner
Fish Stew with Peppers (GLP-1)
White fish fillet simmers in a light Turkish-style pepper and tomato broth with onion, garlic, and paprika, finished with lemon and parsley. Cannellini beans fold in for fibre and protein, keeping the stew brothy, lean, and easy to digest without rice or bread.
$6
12 minsPrep
20 minsCook
32 minsTotal
EasyLevel
Nutrition per serving
379Calories
38.2gProtein
11.8gFat
29.1gCarbs
7.4gSugar
8.9gFiber
612mgSodium
73mgChol
1.9gSat Fat
1210mgPotassium
140mgCalcium
4.1mgIron
2.3mcgVitamin B12
78mgVitamin C
gluten-free
low-calorie
protein-rich
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Cut the white fish fillet into large chunks, slice the bell pepper and onion, and mince the garlic.
2
Sweat
Warm the olive oil in a medium saucepan over medium heat and sweat the onion and bell pepper for 4 minutes until softened.
3
Bloom
Stir the garlic and paprika into the pan and cook for 30 seconds over medium heat until fragrant.
4
Simmer
Pour in the crushed tomatoes and vegetable stock, add the oregano, and simmer uncovered over medium-low heat for 8 minutes until the sauce thickens slightly.
5
Poach
Nestle the fish chunks and cannellini beans into the sauce, cover, and poach over low heat for 6 minutes until the fish turns opaque.
6
Finish
Stir the lemon juice and fresh parsley into the pan, season with salt and black pepper, and let sit 1 minute.
7
Plate
Spoon the stew into a wide bowl, making sure the fish and beans are visible on top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.8 oz280g white fish fillet
- 1 cup180g, about half a small can cannellini beans
- 11 bell pepper
- 11 onion
- 4 cloves4 cloves garlic
- 1 cup240g canned crushed tomatoes
- 1/2 cup120ml low-sodium vegetable stock
- 2 tsp2 tsp paprika
- 1 tsp1 tsp dried oregano
- 2 tbsp2 tbsp olive oil
- 11 lemon
- 2 tbsp2 tbsp fresh parsley
- salt and black pepper to taste
