Saturday, 16 November 2013

Fish & Bean Stew : warming and perfect for winter

As the temperature drops, we head for soup and casserole season in our house. Hot, comforting food that leaves your belly glowing, warm and tingly with a big foodie hug.

Although there are quite a few Asian fish soups around, there seem to be less recipes for chunky casserole-style fish soups. I really fancied something healthy, fishy, wholesome............ and a bit different. So I have made up my own Fish & Bean Casserole-Soup.............

I had no idea how it would turn out. I literally wrote down a bunch of ingredients I thought might work well together and threw them one by one into a big casserole, tasting a bit here and there as I went. All very random......... But you know what? It worked! It seems that sometimes, randomness can result in something that takes you by sweet surprise!

Full of fresh, nutritious fish and prawns, wholesome with beans and a bit of veg and warming from the chilli heat of the harissa, this 'soup' tastes amazing. - Not too fishy, but well-balanced with a complimentary range of textures and flavours.

It is chunky enough to eat with rice or potatoes as a casserole, but equally fantastic as a thick, filling winter soup with crusty bread or toast on the side.

I'm offering it as my entry for this month's Four Season's Food Challenge because I think it tastes too good to keep to myself.......... November's theme is 'soups, stews and one pot wonders' and is being hosted by Louisa over at Eat Your Veg. Louisa organises the monthly challenge along with Anneli at Delicieux. It's a great challenge which has certainly got me thinking about seasonal dishes and ingredients.

So here it is....... my Fish & Bean Casserole-Soup. I reckon it definitely counts as a 'one pot wonder'!

Fish & Bean Casserole-Soup (serves 4 to 6, depending on whether you are serving with rice/potatoes or as soup)


approximately 700g (filleted weight) firm white fish (I used Monkfish and Hake)
200g shelled raw king prawns
3 to 4 tablespoons olive oil
1 large onion - chopped
1 large clove garlic - finely chopped or crushed
110g baby leeks - trimmed but left whole
1 to 2 teaspoons harissa paste (to taste)
dash white wine
3 tablespoons tomato puree
1 teaspoon dried thyme
1 x 400g tin butter beans
1 x 400g tin aduki beans
400ml vegetable stock
salt and pepper to taste


  1. Cut the fish into large cubes and set aside.
  2. Heat the oil in a large heat-proof casserole on medium to high and sauté the onion.
  3. Add the garlic and leeks and continue to cook for a couple more minutes.
  4. Add the harissa and stir through.
  5. Add the fish (not the prawns) and allow the heat to seal the outside. Continue to cook for 2 to 3 minutes.
  6. Add a dash of wine and stir.
  7. Add the prawns and cook for a couple of minutes.
  8. Add the tomato puree, thyme, beans and stock and season with salt and pepper. stir to combine.
  9. Bring to a simmer and cook through for 5 to 10 minutes.
  10. Serve hot as a soup or as a casserole with rice/potatoes.

Gluten Free Alchemist © 2013 unless otherwise indicated


  1. What a delicious and healthy casserole! Perfect for a cold fall night. Thank you for sharing!

  2. Thanks Monet. It's definitely one that leaves you warm and snug!

  3. Now I'd never have thought of making a fish casserole either but what a good idea for a fishy winter warmer, and so much healthier and lighter than the normal red meat versions. And I love your idea to zing it up with harissa. Thanks so much for another fab entry to the Four Seasons Food challenge, this certainly fits the bill perfectly!

  4. Thanks Lou. I'm genuinely thrilled to share this one as it was such a delicious surprise!


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