Moroccan fish stew

600 kcal or less fibre fish stew recipes folate healthy meal plans iron

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Ingredients

1 tbsp cold-pressed rapeseed oil

1 medium onion , thinly sliced

2 thin leeks , trimmed and sliced

1/2 small fennel bulb , quartered and very thinly sliced

2 large garlic cloves , finely sliced

2 tsp ground coriander

1 tsp ground cumin

1/2 tsp chilli flakes

1/4 tsp ground cinnamon

400g can chopped tomatoes

375g sweet potatoes , peeled and cut into chunks

1 yellow pepper , deseeded and cut into chunks

1 red pepper , deseeded and cut into chunks

400g can chickpeas , drained and rinsed

juice 1 large orange , the peel thickly sliced with a vegetable peeler

200g skinless line-caught cod , haddock or pollock fillet, cut into chunks

200g skinless wild salmon , cut into chunks

1/2 small pack flat-leaf parsley , roughly chopped

Method

Heat the oil in a large flameproof casserole dish or saucepan and gently fry the onion, leeks and fennel for 10 mins, stirring occasionally, or until the veg is well softened and lightly browned. Add the garlic and spices, and cook for 30 secs more. Season well with ground black pepper.

Tip in the chopped tomatoes, sweet potatoes, peppers, chickpeas, orange juice and peel with 300ml water and bring to a gentle simmer. Cover loosely and cook for 20 mins, stirring occasionally, until the potatoes are softened but not breaking apart.

Add the fish pieces on top of the bubbling liquid and cover. Poach over a medium heat for 3-4 mins or until the fish is just cooked. Adjust the seasoning and serve scattered with parsley.