Fish & Bean Stew

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

Ingredients

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.

Serve with crusty bread!

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