Mediterranean Fish, Aubergine & Sweet Potato Stew

I’ve made this stew a couple of times now, once using butter beans for my carbohydrate source and the other using sweet potato. They were both really delicious. It’s up to you which you choose to use. If you go with butter beans, add them at the same time you add the tomatoes. It’s a lovely simple one pan meal that reminds me of the mediterranean, conjuring up memories of warm sunny weather and the sea. I demonstrated cooking this recipe as part of my Eat Like a Champion cooking series with Sense Adventures and everyone loved it. 

Print Recipe

Mediterranean Fish, Aubergine & Sweet Potato Stew

Keyword

Aubergine, Cod, Coley, Haddock, Hake, Pepper, Sweet Potato, Tomatoes

Prep Time

10 minutes

Cook Time

35 minutes

Servings

people

Ingredients

• 1 tsp olive oil
• 1 onion
• 1 aubergine
• 1 clove garlic
• 1 chilli (optional)
• 1 pepper
• approx 400 g sweet potato
• 1 tin tomatoes
• 1 tsp smoked paprika
• 1 tsp dried Italian herbs
• 300 ml vegetable stock
• approx 350 g skinless white fish fillets (such as cod, haddock or hake)

Keyword Aubergine, Cod, Coley, Haddock, Hake, Pepper, Sweet Potato, Tomatoes Prep Time 10 minutes Cook Time 35 minutes Servings people Ingredients 1 tsp olive oil 1 onion 1 aubergine 1 clove garlic 1 chilli (optional) 1 pepper approx 400 g sweet potato 1 tin tomatoes 1 tsp smoked paprika 1 tsp dried Italian herbs 300 ml vegetable stock approx 350 g skinless white fish fillets (such as cod, haddock or hake)

Instructions

To prepare:

1. Peel and dice the onion.
2. Remove the stalk from the aubergine and cut in to small cubes.
3. Add both the onion and aubergine to a large, deep-sided, lidded saucepan with the tsp of olive oil.
4. Peel and crush the garlic and thinly slice the chilli if using.
5. Cut the pepper in to similar sized pieces to the aubergine.
6. Peel and cut the sweet potato in to small cubes.
7. Make up your stock and have all other ingredients to hand.

To cook:

1. Heat the saucepan with the onion and aubergine over a medium heat and fry the contents, stirring occasionally for 5 minutes. You should feel the vegetables starting to soften.
2. Add in all of the other prepared vegetables and continue to fry, stirring often for around 3 more minutes.
3. Sprinkle in the smoked paprika and herbs and fry for a further minute before lowering the heat right down.
4. Pour in the stock and tomatoes. Stir and adjust the heat to bring the mixture to a gentle simmer.
5. Cover the pan and leave for 20 minutes.
6. Meanwhile, slice your fish in to bite sized pieces.
7. Once the time is up, check that the sweet potato chunks are starting to soften. If they are, add the fish to the pan, cover and leave for a further 3 minutes.
8. If they aren’t, leave for a further 5 minutes or so, until you add your fish.
9. After 3 minutes of cooking the fish, remove the lid and check that the fish is cooked. The smaller the pieces, the quicker they will cook.
10. Once cooked, remove from the heat and serve. Enjoy.

Recipe Notes

If you make this, let me know how it goes and share your photos.  I’d also love to hear how you adapt it to suit yourself.