fish and pepper stew

Red and yellow peppers combined with prawns and white fish in a simple white wine sauce, this fish and pepper stew is a delicious idea for mid-week family meals
Serves: 3-4
Prep time: 10 mins
Cooking time: 35 mins
Total time: 45 mins
Skill level: Easy peasy
Costs: Mid-price




    • 400g small new potatoes, halved or thickly sliced


    • 1tbsp olive oil


    • 1 onion, peeled and sliced


    • 2 cloves garlic, peeled and crushed


    • 1 small red and 1 small yellow pepper, deseeded and cut into strips


    • 100ml white wine


    • 200ml chicken or fish stock,hot (made with stock cube)


    • 150g raw prawns


    • 300g plaice or other white fish, skinned and cut into chunks


    • 2tbsp capers, rinsed


    • Salt and ground black pepper


    • A small bunch of fresh basil


    • Crusty bread, to serve






    1. Add the potatoes to a pan of boiling salted water and cook for 12-15 minutes until tender. Drain. Meanwhile, heat the oil in a large frying pan, add the onion and cook on a low heat for 5 minutes. Add the garlic and pepper strips, and stir-fry for 5 minutes.


    1. Pour in the wine and stock. Simmer, uncovered, for 5 minutes, then add the potatoes and bring back to the boil. Drop in the prawns, chunks of fish and capers and simmer for 2-3 minutes until the prawns turn pink all over. Season to taste.


    1. Tear basil leaves into the stew and then serve it in warm bowls, with crusty bread.



Nutritional information per portion



fat 4.0g saturates 0.7g calories 227(kcal)


This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.