EIWITRIJK RECEPT · FASE 2 · DINER

Mediterranean white fish stew

Light Phase 2 stew of white fish and chickpeas in tomato sauce with a Mediterranean twist.

30 min totaal 2 porties 380 kcal p.p. 36 g protein

This Mediterranean white fish stew brings the sunshine of the Mediterranean to your kitchen. Tender chunks of white fish simmer gently in a spiced tomato sauce with smoked paprika, whilst chickpeas add a bit more bite and body. A handful of fresh parsley keeps the stew fresh and aromatic.

In Phase 2 you're looking for dishes that combine protein with a sensible portion of carbohydrates, and this fish stew does exactly that. The white fish is lean and genuinely protein-rich, whilst the chickpeas deliver fibre and slow-release carbs that keep you satisfied for longer. This way, this light but hearty dish fits effortlessly into a protein diet.

Lovely with a wedge of lemon to squeeze over the fish and a splash of good olive oil just before serving. If you fancy it, dip a thin slice of wholemeal bread in to soak up the sauce.

Zo maak je het

  1. Fry the onion and garlic in the olive oil in a large pan.
  2. Add the paprika and chopped tomatoes and simmer for 5 minutes.
  3. Stir in the chickpeas and warm through briefly.
  4. Place the fish pieces in the sauce and braise for 8 minutes with the lid on.
  5. Season with pepper and salt and scatter with parsley.

Bewaren

Keep the stew covered in the fridge for up to 2 days and warm it gently so the fish stays whole. You can freeze it, but the fish will be slightly softer.

Variatietips

Try replacing the white fish with salmon or firm prawns. A handful of olives or capers through the sauce gives the stew an extra Mediterranean, savoury edge.

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