Seafood stew with tomatoes and beans

Photographer: HFG staff

A low kilojoule seafood stew that takes its inspiration from the Mediterranean. Full of fibre-packed butter beans, it will keep you satisfied for longer.

Serves: 4

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

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1 tablespoon olive oil
1 onion, finely chopped
1 baby fennel bulb, finely chopped
2 cloves garlic, crushed
Good pinch dried chilli flakes
400g tin butter beans in water, drained
400g tin cherry tomatoes
1/4 cup white wine
250g peeled and deveined raw king prawns, tails on
300g firm white fish, such as hoki or cod, cut into chunks
1/4 cup reduced-fat feta, crumbled
2 tablespoons chopped fresh flat-leaf parsley
320g each broccolini and green beans, steamed, to serve

Instructions

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1 Heat the oven to 190°C/fan 170°C/gas 5. Heat the oil in a large flameproof casserole dish (one with a lid) over a medium heat. Add the onion and fennel and cook, stirring, for 5 min or until soft. Add the garlic and chilli flakes and cook, stirring, for 1 min or until fragrant.

2 Add the butter beans, cherry tomatoes and white wine. Bring the mixture to the boil, then reduce the heat and simmer for 5 min or until the sauce thickens. Add the prawns and fish, then cover with the lid and transfer to the oven. Bake for 10–15 min until the stew is piping hot and the fish is just cooked through.

3 To serve, season the stew with ground black pepper, then divide among 4 bowls. Scatter over the crumbled feta and chopped parsley, then serve with the steamed broccolini and green beans.

Nutrition Info (per serve)

Calories 292cal

Kilojoules 1222kJ

Protein 37.3g

Total fat 6.8g

–Saturated fat 2.1g

Carbohydrates 18.7g

–Sugars 9.3g

Dietary fibre 11.5g

Sodium 433mg

Calcium 218mg

Iron 5.2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.