Eating healthy doesn’t have to be complicated or time-consuming. This Fish and Bean Stew recipe is a simple yet nutritious dinner that can be made in under 30 minutes and all in one-pan. Packed with protein, fibre, and vitamins, this stew is not only good for you but also full of flavour.
I have always loved the combination of beans and fish and what better way to enjoy them than with a slight Spanish influence with lots of sliced peppers too. This fish and bean stew is nutritious, can be made in under 30 minutes and is a totally diabetic carb count free meal, so can be enjoyed without the usual head-scratching and maths!
This one pan meal really couldn’t be easier to put together and it uses mostly freezer and cupboard staples. All you have to do is open a few packets and tins for a delicious and nutritious mid-week meal.
I use a lot of ingredients from the freezer for this dish but you don’t have to. If you have the fresh equivalents then simply chop it up and use that instead. It’s all down to what you have and prefer to use.
What you will need for the paprika fish and bean stew
From the Freezer
- I always have a packet of chopped garlic in the freezer as I can’t always be bothered to crush or chop a fresh clove
- You can’t go wrong with a pre-chopped frozen onion in a dish like this
- Again just saves time and effort
- Sliced Peppers
- An absolute freezer staple as can be used in so many dishes and traybakes
- Adds a lovely sweetness to the tomato based sauce and a good hit of vitamin C
- I always keep a selection of frozen herbs in the freezer
- Parsley just pairs really well with the paprika and is great with fish
From the cupboard
- Tinned tomatoes
- I prefer the tinned cherry tomatoes as just seem naturally sweeter but just use whatever you have
- A brilliant source of the antioxidant lycopene, which has been linked to many health benefits as well as vitamin C and K
- White Beans
- A store cupboard staple as they are a great source of protein, and fibre, are low GI and low in saturated fat
- Also brilliant for cheaply bulking out any dish
- I used cannellini beans
- Olive oil
- One of my favourites
- Rich in healthy monounsaturated fats
- Paprika – Sweet, smoked and original
- Paprika is just pepper crushed in its powdered form
- the combination gives a greater peppery depth to this dish
- Really versatile spice that works so well with Paprika
From the Fridge
- White Fish Fillets
- Any white fish works well in this dish
- You could even use frozen, but just increase the cooking time according to the packets instructions
How to make the paprika fish and bean stew
This recipe couldn’t be easier to make, is gluten-free and diabetic carb count free
Start by preheating the oven to 200 C/ 180 C fan. While the oven is warming place all the freezer and cupboard ingredients (basically everything except the fish) into a roasting tray, season well, mix and cook for 20 minutes.
Remove from the oven and place the fillets of fish on top of the bean stew. Then put it back in the oven for a further 10-15 minutes.
Sprinkle with extra parsley and a squeeze of lemon to serve (if you have it), but it’s not essential
IF YOU’RE A FAN OF A ONE-PAN TRAY BAKE RECIPE THEN WHY NOT TRY THESE OTHER RECIPES
- EASY INDIAN SPICED BAKED SALMON
- SAUSAGE, LENTIL, SQUASH AND APPLE TRAYBAKE
- HARISSA VEGGIE SAUSAGE TRAY BAKE
- EASY CHIPOTLE CHICKEN TRAYBAKE
A no-carb count main meal that is perfectly filling on its own with a serving of veggies.
If you want to add some complex carbohydrates for a more filling option then try some wholegrain couscous, brown rice or potato.