Turkish · Dinner
Fish Stew with Peppers (High-Protein)
White fish fillet and shrimp simmer in a Turkish pepper and tomato stew built on sautéed onion, bell pepper and garlic with paprika and cumin. Cannellini beans add fibre and body. Finished with parsley and lemon juice, served with a side salad.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
419Calories
52.1gProtein
12.3gFat
31.8gCarbs
6.8gSugar
6.7gFiber
987mgSodium
206mgChol
2.1gSat Fat
1184mgPotassium
144mgCalcium
3.6mgIron
3.8mcgVitamin B12
64mgVitamin C
gluten-free
high-fiber
protein-rich
low-calorie
high-protein
Instructions
1
Prep
Pat the fish and shrimp dry; dice the onion, slice the bell pepper, mince the garlic, and chop the parsley.
2
Heat the olive oil in a medium saucepan over medium heat; sweat the onion and bell pepper for 5 minutes until softened and translucent at the edges.
3
Stir the garlic, paprika and cumin into the pan and cook over medium heat for 1 minute until fragrant and toasted.
4
Simmer
Add the canned tomatoes, tomato paste, fish stock and chopped chili; bring to a gentle simmer over medium-low heat for 12 minutes until the broth thickens slightly.
5
Poach
Stir in the cannellini beans, then nestle in the fish and shrimp; poach over medium-low heat for 6 to 8 minutes until the fish flakes easily.
6
Finish
Stir in the lemon juice and parsley; taste for salt and black pepper and adjust as needed.
7
Plate
Ladle the stew into a wide bowl and serve hot.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g white fish fillet
- 5.2 oz150g shrimp
- 2/3 cup120g cannellini bean
- 1 cup170g bell pepper
- 1/2 cup80g onion
- 4 cloves4 cloves garlic
- 1 cup240g canned tomatoes
- 4 tbsp4 tbsp tomato paste
- 1 cup240ml fish stock
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp paprika
- 1 tsp1 tsp cumin-ground
- 1/2 tsp1/2 tsp chili-fresh
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp lemon-juice
- salt, to taste
- black pepper, to taste
