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Home » Savoury Gluten Free Recipes » Main Meals » Fish & Bean Stew : warming and perfect for winter

Main Meals Savoury Gluten Free Recipes

Fish & Bean Stew : warming and perfect for winter

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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)


Ingredients                                    

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


Method


  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

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4 Comments

This page may contain affiliate links. This means that if you click on a link and go on to buy the product recommended, I will get a very small commission. You will not however be charged any more than if you went direct to the site. 

I will only ever recommend products that I actually have in my kitchen or would buy myself. 

Please note that where a recipe contains alcohol, it is NOT suitable for children. Always drink and use alcohol responsibly. For more information, see the Drink Aware website.

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Reader Interactions

Comments

  1. Kate D says

    18/11/2013 at 7:02 pm

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

    Reply
  2. Lou says

    18/11/2013 at 8:11 am

    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!

    Reply
  3. Kate D says

    17/11/2013 at 11:24 am

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

    Reply
  4. Monet says

    17/11/2013 at 4:30 am

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

    Reply

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I’m Kate – gluten free recipe developer, traveller, photographer, blogger and mum to a Coeliac teenager… living Coeliac life without limits.
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