• 520g frozen cod steaks - most white fish will work with this
  • 1 Onion – cut into slices
  • 2 cloves garlic – minced
  • 1 can of cannellini beans
  • 1 red pepper – Into bitesize chunks
  • 1 courgette - into rounds or quarters if you have large courgette
  • 50g chorizo – small chunks
  • 300ml low salt vegetable stock cube
  • 1 tbsp tomato paste
  • 1 tbsp smoked paprika
  • 20g flaked almonds
  • 10g fresh parsley


  1. 1

    Over a medium heat, fry the chorizo, onion and oil – for around 8 minutes stirring often so the onion nicely caramelise

  2. 2

    Add in the garlic and smoked paprika – cook for a further few minutes, then tip in the beans,  vegetable stock, tomato paste, pepper and courgette keep to a simmer stirring everything together, leave to cook for 5 minutes or so  

  3. 3

    Add your defrosted fish pieces on top of the stew and cover the pan with a lid and leave the fish to steam  

  4. 4

    Toast the almonds and serve with the parsley on top of the fish, we served ours with olives and a chunk of fresh bread. 

Nutritional Details

Each serving provides
  • Energy 1583kj 378kcal 19%
  • Fat 7.8g 11%
  • Saturates 2.5g 13%
  • Sugars 7.5g 8%
  • Salt 1.4g 23%

% of the Reference Intakes

Typical values per 100g: Energy 352kj/84kcal

Each serving provides

36.0g carbohydrate 8.8g fibre 37.3g protein Two of your 5 a day

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