Fish and Vegetable Stew

In an effort to eat more fish, I picked up this recipe from a Michelle Bridges cook book (of The Biggest Loser Australia fame, The No Excuses Cookbook). With very simple flavours and almost no effort, it seemed like a good addition to our weeknight dinner rotation. While the basic premise is easy and creates a great one-pot dish with beautifully cooked fish, it does require more flavours than Michelle originally specifies. The ingredients I have listed below include my own additions to improve the flavours.


    • 1 tbs olive oil
    • 2 large brown onions
    • 1 large red capsicum, sliced into thick rings
    • 1 eggplant, thickly sliced
    • 1 zucchini, thickly sliced
    • 400g large potatoes, skin on, thickly sliced
    • 1 ripe tomato, diced
    • 500g white fish fillets, skin off and deboned
    • 1/2 cup dry white wine
    • 1/4 cup water
    • 1 stock cube
    • freshly ground black pepper
    • 1/2 tsp dried mixed herbs (including oregano, thyme, sage)
    • 1/2 tsp salt flakes
    • 1 small bunch flat leaf parsley


In a large casserole or stock pot, place the olive oil and layer the onion, capsicum, tomato, potato, eggplant and zucchini. Place the fish fillets, herbs, stock powder, salt and pepper on top of the vegetables. Pour over the water and wine, cover and cook on medium heat for 45-60 minutes.
Check the stew after 45 minutes and the fish will flake when cooked.
This makes 4 generous serves and you could serve it with some rice or fresh bread. Served just as it is, each serve contains 344 calories.

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