Quick Fish and Bean Stew

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.

Paprika fish and bean stew served with potatoes and vegetables

What you will need for the paprika fish and bean stew

From the Freezer

  • Garlic
    • 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
  • Shallots/Onions
    • 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
  • Parsley
    • 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
  • Cumin
    • 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


Diabetes Note

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.


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Paprika Fish and Bean Stew

Paprika Fish and Bean Stew

A genuinely super easy all in one paprika fish and bean traybake that uses lots of freezer and cupboard staples

Course: MainCuisine: BritishDifficulty: Easy
5.0 from 1 vote
Servings

4

servings
Prep time

5

minutes
Cooking time

30

minutes
Total time

35

minutes
Cook Mode

Keep the screen of your device on

Ingredients

  • 1/2 tsp frozen chopped garlic

  • 50 g frozen chopped onion or use fresh if you prefer

  • 100 g frozen sliced mixed peppers or use fresh if you prefer

  • 2 tsps parsley, chopped

  • 1 tin tomatoes⁠

  • 2 tins white beans⁠

  • glug extra virgin olive oil

  • 1 tsp smoked paprika

  • 1 tsp sweet paprika

  • 1 tsp paprika

  • 1 tsp cumin

  • 4 fillets white fish

Directions

  • Preheat the oven to 200 C/ 180 C fan
  • 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
    Put it back in the oven for a further 10-15 minutes
  • Sprinkle with extra parsley and a squeeze of lemon if you have it but not essential

Tips and Notes

  • I use a lot of freezer ingredients in this recipe but if you don’t have them or would prefer you can use the fresh equivalents.
  • Diabetes note – A no-carb count main meal that is perfectly filling on its own with a serving of veggies
Michelle Rorke avatar

AUTHOR

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