Spanish · Dinner
Spanish Tuna and Potato Stew (High-Protein)
White fish and potatoes braised in a saffron-tinted tomato sofrito with white beans and a soft-boiled egg for added protein. Smoked paprika and sherry vinegar carry the classic Spanish coastal flavour, finished with parsley and served in a shallow bowl.
$7
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
548Calories
54.2gProtein
17.9gFat
47.8gCarbs
9.6gSugar
9.8gFiber
890mgSodium
392mgChol
3.6gSat Fat
1580mgPotassium
150mgCalcium
5.4mgIron
2.1mcgVitamin B12
38mgVitamin C
gluten-free
protein-rich
high-fiber
high-protein
Instructions
1
Prep
Peel and cut the potato into chunks, finely chop the onion and garlic, slice the bell pepper, and soft-boil the egg for 7 minutes until the yolk is just set with a slightly soft centre, then peel and halve it.
2
Sweat
Heat the olive oil in a heavy pot over medium heat and sweat the onion and bell pepper for 5 minutes until soft and translucent but not browned.
3
Bloom
Stir the garlic and smoked paprika into the pot and cook over medium heat for 1 minute until fragrant and the paprika darkens slightly.
4
Simmer
Add the canned tomatoes, potato, saffron and fish stock, bring to a simmer over medium-high heat, then reduce to medium-low and cook covered for 15 minutes until the potato is just tender.
5
Braise
Nestle the fish chunks and cannellini beans into the stew, cover and braise over medium-low heat for 6 minutes until the fish turns opaque and flakes easily.
6
Finish
Stir in the sherry vinegar, season with salt and black pepper to taste, then scatter with parsley.
7
Plate
Ladle the stew into a shallow bowl and top with the halved soft-boiled egg.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 11 oz311g potato
- 7 oz100g, a scant half of a 14.5 oz can canned tomatoes
- 11 onion
- 11 bell pepper
- 2 clove2 clove garlic
- 5.2 oz75g, about half a 15 oz can cannellini beans, drained
- 22 eggs, soft-boiled and halved
- 1 cup240ml fish stock
- 2 tsp2 tsp smoked paprika
- 2 pinch2 pinch saffron threads
- 2 tbsp2 tbsp olive oil
- 2 tsp2 tsp sherry vinegar
- 2 tbsp2 tbsp parsley
