Mediterranean fish stew: increase your omega 3 intake

Mediterranean fish stew:  Serves 2 – low GL



– 2 tablespoons of olive oil

– 2 onions, finely chopped

– 3 crushed cloves of garlic

– 1 tin of tomatoes

– 1 tablespoon of tomato puree

– 1 tablespoon of paprika

– 35 grams of plain flour

– salt & pepper

– 450 grams of white fish (hake, haddock or cod)

–  1cup of white wine or water & 2 bay leaves



  1. Heat 1 tablespoon of olive oil in a pan over a medium heat and saute onions and garlic until soft
  2. Add tomatoes and cook for 3-4 minutes
  3. Add the tomato puree and paprika and cook for 2 minutes
  4. Cut the fish in to large chunks and dust with flour
  5. Fry the pieces of fish in olive oil in a frying pan on each side for 1-2 minutes until lightly browned
  6. Return fish to main pot and add cup of wine and bay leaves
  7. Simmer for 15 mins and season to taste.

           Serve with brown rice.

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