Mexican fish stew with green beans

Mexican fish stew with green beans

When you’re trying to eat healthily, life sometimes gets in the way, but that’s no reason to reach for a sandwich and a bag of crisps.  This recipe takes around 10-15 minutes to make and you can use frozen fish which cooks from frozen. Winner!

Ingredients for 1 serving

267g cod loin
95g chopped tomatoes
52g peppers, sliced
1 garlic clove, chopped or crushed
1/2 tsp smoked paprika
6g olive oil
5g fresh coriander, chopped
5g fresh parsley, chopped
50ml water
39g cheddar cheese, grated
48ml sweet chilli sauce
149g green beans
salt and pepper

(Example ingredient amounts given, adjust accordingly to your requirements)

Method

  • Put a frying pan onto a medium heat and add the olive oil, garlic and peppers.
  • Stir fry for a minute before adding the tomatoes, water, smoked paprika, herbs, sweet chilli sauce and season to taste.
  • Give the tomatoes a good mix and add the frozen cod pieces.
  • Cover with a lid, bring to the boil and then reduce to a simmer.
  • Sprinkle the cod with the cheese and add the green beans to the pan to steam.
  • Cover with a lid and cook for a further 5 minutes to melt the cheese and steam the beans.
  • When the beans are cooked to your liking, pop everything on a plate and eat!

Notes

  • For anyone following older BC plans, cod loin has been used instead of chicken.
  • Most frozen fish can be cooked from frozen.  Check the packaging of the frozen fish for details.
  • For those on 2018 BC plans, sweet chilli sauce is a swap for other side sauces provided you choose one with equivalent macros.
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