A tasty, healthy dish this stew is easy to make & easy on your purse. I use frozen fish fillets & find that supermarket “Basics” or “Value” range are
fine. Adding the beans bulks it out making it go further! The recipe can be easily doubled etc for bigger families!
Serves 4 Approx 60p per person
Prep time 10 minutes Cooking time 25 minutes
4 frozen white fish fillets, defrosted & cut into chunks
1 tin mixed bean salad, drained & rinsed
1 onion, halved then sliced thinly
2 cloves garlic, crushed
500g jar/carton Passata
1 tsp each ground ginger, ground coriander & ground turmeric
1 tbsp plain flour
500ml vegetable stock
salt & pepper
Heat some oil in a saucepan over a medium heat.
Cook the onion until soft then add the garlic & cook for another minute.
Add the spices & stir to coat the onion, then the flour & keep stirring so that the onion doesn't stick to the pan.
Gradually stir in the stock then allow to simmer for a few minutes.
Add the passata, stir then season with salt & pepper to taste then add the beans.
Allow to simmer for 5 minutes then add the fish & simmer for another 10 minutes-the fish won't take long to cook.