Foodie Friday: Summer tomato and garlic fish stew

Our Foodie Friday series is for readers wanting to find new, quick and easy recipes. This is a light fish stew; it is SO simple to make and takes no more than 20 minutes to prepare and cook. It’s healthy, wholesome and perfect for all the family. We love this served with either crusty bread to soak up the juices of the stew, or rice / potatoes and some green vegetables such as french beans, kale, spring greens or savoy cabbage. You might find you have leftover sauce, which is great as a soup the next day.

Feeds: 2 adults plus 1-2 infants

Time: 20 minutes


1 salmon fillet (all the fish listed here can be changed, get whatever is available or on offer!! Bream, bass, snapper, all work well)
1 piece of cod (approx size of your fist; sorry, Lauren forgot to weigh it before cooking!)
1 piece of haddock (same size as cod)
1 carton of passata (500g) or 1 tin of chopped tomatoes (400g)
1 tin butter or kidney beans (400g)
The same volume of water as the passata or tomatoes, whichever you use
1 medium onion
4 garlic cloves
1 vegetable stock cube (can use low-salt cubes to reduce salt intake of infants)
1 tsp smoked paprika
2 teaspoons mixed herbs
Olive oil to cook
Fresh flat leaf parsley

Plus, boiled rice, potatoes or crust bread, and greens, to minutes, then add the garlic and fry for another 2 minutes


  1. Slice the onions and garlic
  2. Pour a good glug of olive oil into a frying pan or wide-based pan and place on a medium heat
  3. Into the pan, add the onions and cook for around 2 minutes, then add the garlic and cook for another 2 minutes
  4. Add in the passata or tomatoes, the same volume of water (just fill the carton or tin with water to measure), add the beans heat through
  5. Add the smoked paprika, mixed herbs and stock cube to the tomatoes and heat through
  6. Slice the fish into thin (1/2cm thick) slices
  7. Place the fish evenly into the tomato sauce, push into the sauce so they’re covered, and lower the heat to a very low simmer
  8. Cook the fish for no more than 4-5 minutes (being so thin, it’ll cook quickly); do not stir the sauce as the fish will break up into flakes
  9. Turn off the heat
  10. Roughly chop a handful of fresh flat leaf parsley, mix a majority into the stew and reserve a small amount to place on top as a garnish
  11. Season with salt and pepper as you serve (keeping salt to a minimum for infants and children)
  12. Serve and sprinkle with the remaining chopped parsley

Serve with rice, bread or potatoes, and greens.

Love, the Mother Side xx

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