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 a flavourful weeknight winner!
This was one of the first recipes I published on WHK and I felt it was in need of a little refresh. While the core recipe has stayed teh same I have added a deleiciouly easy paste for the white fish to take this easy one pan meal to the next level.
I have always loved the combination of beans and fish and what better way to enjoy them than in this Spanish style easy fish stew. This stewed fish recipe like my One Pan Indian Salmon is:
- nutritious
- can be made in under 30 minutes
- is a totally diabetic carb count free meal.
Perfect for a a busy weeknight meal 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 making it incredibly budget friendly too. All you have to do is open a few packets and tins for a delicious and nutritious mid-week dinner.
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.
Why This Paprika Fish Stew is a must try
Here are just a few reasons why this recipe should be your go-to for a fuss-free and diabetes-friendly dinner:
- Quick and Easy: This stew comes together in under 30 minutes, making it perfect for those nights when you’re short on time. No chopping mountains of vegetables or spending hours hovering over the stove required!
- One-Pan Wonder: Cleanup is a breeze! Everything cooks in a single pan, minimizing the mess and maximizing your relaxation time.
- Budget-Friendly: This recipe utilizes staples like canned beans, frozen vegetables and affordable white fish, making it a wallet-friendly option.
- Nutrient Powerhouse: Don’t let the ease fool you – this stew is packed with protein from fish, fiber from beans, and essential vitamins and minerals from the vegetables and paprika.
- Flavour Explosion: Smoky paprika and the harissa in the fis fillet rub adds a depth of flavor that complements the delicate fish and the heartiness of the beans.
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
- But you can also use fresh peppers
- 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 – 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
- Rose Harissa Paste
- Used for the marinade on the white fish fillets
- Adds a deep smoky flavour
From the Fridge
- White Fish Fillets
- Any white fish like cod fillets, hake fillets or haddock fillets work well in this dish
- You could even use frozen, but just defrost them before cooking.
Equipment Needed
How to make Easy fish 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 make the harissa marinade for the fish. Mix all the ingredients together to form a paste.
Rub the harissa marinade over your fish fillets and leave to one side.
Next place all the freezer and cupboard ingredients (basically everything except the fish) into a roasting tray and season well.
Mix everything together and cook in the preheated oven for 20 minutes.
Remove the bean stew from the oven and place the white fish fillets 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
Building a Balanced Plate
This paprika fish and bean stew is a fantastic one-pan wonder, but for a well-rounded diabetic-friendly meal its important to build a balanced plate to support your bloos sugars. Here’s how you can add to this dish for a well rounded meal:
- Complex Carbs – Brown rice or quinoa are excellent choices for a carbohydrate source. They provide sustained energy and additional fiber, which helps with blood sugar management.
- Potatoes – We also like to serve ours with some roasted baby potatoes, Smoked Paprika Sweet Potatoes or Harissa Roasted Potatoes
- Veggie Power – Don’t forget the veggies! Roasting broccoli, kale, asparagus, or pan fried courgettes adds vibrant colours and extra nutrition to your plate. These colorful additions are packed with vitamins and minerals, essential for overall health.
- Healthy Fats – Including a sprinkle of healthy fats like chopped nuts or a drizzle of olive oil can further enhance satiety and promote heart health.
More Easy & Delicious Diabetic Recipes for BALANCED Blood SugARS:
Diabetes Note
This flavourful stewed fish recipe with beans is a diabetic-friendly win, packed with protein and fiber to help manage blood sugar levels. A no-carb count main meal that is perfectly filling on its own with a serving of veggies.
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QUick & Easy Paprika Fish and Bean Stew
This one pan paprika fish and bean stew couldn’t be easier to bring together for a simple, budget friendly and nutritious mid-week meal.
4
servings10
minutes30
minutes40
minutesKeep the screen of your device on
Ingredients
1/2 tsp 1/2 frozen chopped garlic
50 g 50 frozen chopped onion or use 1 small fresh onion, chopped
200 g 200 frozen sliced mixed peppers or use fresh if you prefer
2 tsps 2 parsley, chopped
1 tin 1 tomatoes
2 tins 2 white beans
glug glug extra virgin olive oil
1 tsp 1 smoked paprika
1 tsp 1 sweet paprika
1 tsp 1 paprika
1 tsp 1 cumin
4 fillets 4 white fish
- For the Marinade
1 tsp 1 paprika
1 tsp 1 rose harissa paste
2 tsp 2 red wine vinegar
1 tsp 1 olive oil
Directions
- Preheat the oven to 200 C/ 180 C fan
- While the oven is warming make the harissa marinade for the fish and mix all the ingredients together to form a paste.
- Rub the harissa marinade over your fish fillets and leave to one side.
- Next place all the freezer and cupboard ingredients (basically everything except the fish) into a roasting tray and season well.
- Mix everything together and cook in the preheated oven for 20 minutes.
- Remove the bean stew from the oven and place the white fish fillets 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
Equipment
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 and compex carbs
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