Spicy fish stew

 Full of omega-3 fats and providing four of your 5-a-day, this healthy dinner is packed with flavourful ingredients including garlic, chilli, salmon fillets and herbs.

Ingredients

    1 tbsp olive oil

    2 onions, thinly sliced

    3 spring onions, chopped

    3 garlic cloves, chopped

    1 red chilli, seeded and thinly sliced

    few thyme sprigs

    2 x 400g cans chopped tomatoes

    400ml vegetable bouillon made with 2 tsp vegetable bouillon powder

    2 green peppers, seeded and cut into pieces

    160g brown basmati rice

    400g can and 210g can red kidney beans, drained

    handful fresh coriander, chopped, plus a few sprigs extra

    handful flat-leaf parsley, chopped

    550g pack frozen wild salmon, skinned and cut into large pieces

    1 lime, zested

Method

    STEP 1

    Heat the oil in a large non-stick pan and fry the onions for 8-10 mins until softened and golden. Add the spring onions, garlic, chilli and thyme. Cook, stirring, for 1 min. Pour in the tomatoes and bouillon, then stir in the peppers. Cover and leave to simmer for 15 mins.

    STEP 2

    Meanwhile, cook the rice according to pack instructions. Stir in the beans with the coriander and parsley, then leave to cook gently for another 10 mins until the peppers are tender. Add the salmon and lime zest and cook for 4-5 mins until cooked through.

    STEP 3

    Ladle into bowls and scatter with the coriander sprigs.

By Sara Buenfeld