Mediterranean Fish And Cannellini Bean Stew


After recently attending the Patrick Holford’s total health transformation seminar, I made a commitment to eat fish at least 3 times a week. This is what inspired the recipe and it’s super easy and quick to make. I used frozen box hake; yes I did say box hake. But trust me it works, and quite frankly I don’t always have the time or budget to go to the fishmonger and get fresh fish. It’s a weekday meal and that means it needs to be easy and healthy. I don’t even bother with defrosting the fish; just pop it straight into the pan to steam in the stock. My family adores this stew and insisted that I share this recipe on my blog. So, if you are looking for something low fat, healthy, tasty and easy, then this one is for you.

Ingredients –

  • ½ finely chopped onion
  • 3 cloves of garlic
  • ½ punnet chopped button mushrooms
  • 2 tbsp. olive oil
  • 1 tin cannellini beans – washed
  • 1 x 500g box of frozen skinless hake
  • ¼ cup chicken stock
  • 10 cherry tomatoes cut into 4’s
  • Salt and pepper
  • Good squeeze of lemon
  • ¼ cup chopped parsley or any herb you prefer
  • Chilli – optional


Recipe –

  • Add the olive oil to a hot pan
  • Fry the onions and garlic
  • Add chopped mushrooms
  • Add the frozen fish and chicken stock and put the lid on to simmer and steam for about 10 minutes
  • Add the beans
  • Add the chopped tomatoes
  • Add the herbs
  • Season with black pepper and salt
  • Squeeze ¼ lemon on and serve immediately. Serve with warm crusty bread


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