How to Quickly Prepare Tasty and Healthy Food: Fish Stew

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

If you decide to cook a dish with a high protein content, then pay attention to the recipe for a simple stew of fish, squid and chickpeas, which combines the main criteria for an ideal dinner: speed in preparation, benefits and amazing taste.

Ingredients

• 400 g white fish fillet;
• 200 g of peeled squid carcass;
• 90 g onions;
• 150 g sweet pepper;
• 1 clove of garlic;
• 300 g of boiled chickpeas;
• 700 ml of tomatoes in their own juice;
• 40 ml dry white wine;
• 1 teaspoon dried rosemary
• 115 ml of water or fish broth.

Preparation

You will have to take care of chickpeas in advance. It is better to soak the washed chickpeas in the morning, and then boil until soft. Canned chickpeas or other legumes to taste can help save time.

Cut onions and peppers into half rings and sauté in olive oil until soft. Add dried rosemary, garlic to the vegetables, and after half a minute, pour in dry white wine.

When about half of the wine has evaporated, add the tomatoes in their own juice to the vegetable base and wait until they turn into a smooth sauce. You can speed up the process by kneading the tomatoes with a wooden spoon. Then pour some water or fish broth into the tomato sauce, add salt and chickpeas.

Any dense white fish fillet is suitable for stews. You can add a whole mix of seafood to the dish or dwell on a fresh carcass of peeled squid, which should first be cut into rings.

Cover the dish with the stew with a lid and simmer over medium heat for 10-12 minutes.

The finished stew can be topped with capers and parsley before serving.