Foodie Friday – Hearty Fish Stew


I love fish cooked in a sauce that keeps it really moist, but it has to be a really tasty sauce and pack a lot of flavour. This does the trick, and with the bulk of the beans it makes it a really hearty and filling dish. Normally I would use white fish, but I had some smaller tuna steaks that were not worthy of a meal on their own, so I used those and some king fish. Cod, haddock or halibut would work well and you could introduce something like a snapper. Usually in fish stews you’re recommended to stay away from oily fish like tuna, but I find a good piece of tuna works well and adds to the flavour. It’s all a matter of taste. Experiment and see what you prefer.

Hearty Fish Stew – 2 generous servings, preparation 20 mins, cooking time 30 mins.


  • 2 tbsp olive oil
  • 1 white onion, diced
  • 2 garlic cloves, finely diced
  • 1 cup chopped parsley
  • 200g chopped tomatoes (canned or fresh)
  • 1 tbsp tomato paste
  • 250ml clam juice or shellfish stock (you can replace with regular fish stock)
  • 100ml dry white white (I find a sauvignon works well and you can pour yourself a glass whilst you’re cooking!)
  • 400g canned butter beans, drained (canned saves on the soaking)
  • 300g fish, in 2cm cubes
  • 1 tsp pepper
  • 2 tsp dried herbs
  • a shake of tabasco
  • salt to season


Heat the oil in a medium saucepan and cook the onion and garlic for 3-4 mins, until the onion is translucent. Add the parsley and cook for a further 2 mins.

Add the tomatoes and the tomato paste and cook through for 5 mins. Add the clam juice or stock, the white wine and mixed herbs and cook for a further 5 mins. Add the butter beans (you can use any bean, I find that Cannellini or Borlotti also work well in stews) and cook for a further 10 mins.

Finally, add the fish and cook on a medium heat for 5 mins. Season with salt and tabasco, to your taste.

Serve with green salad or crusty bread, depending on your carb tolerance!



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