Delicious, warm spices turn this fish stew into something really exotic. So quick and easy to put together this really is a lovely summer’s evening family dinner.

We should all eat more fish, it’s high in omega-3 fatty acids that can lower blood pressure, reduce risk of arthritis, and decrease the risk of depression, Alzheimer’s, dementia, diabetes, and ADHD.

Serves 4.
1 tsp cold-pressed rapeseed oil
1 medium onion , thinly sliced
1 leek, trimmed and sliced
1 small fennel bulb, thinly sliced
2 large garlic cloves , finely sliced
2 tsp ground coriander
1 tsp ground cumin
1/2 tsp chilli flakes
1/4 tsp ground cinnamon
400g can chopped tomatoes
375g sweet potatoes, peeled and cut into chunks
1 yellow pepper, deseeded and cut into chunks
1 red pepper, deseeded and cut into chunks
400g can chickpea, drained
Juice 1 large orange, the peel thickly sliced with a vegetable peeler
200g cod, cut into chunks (other white fish will work too)
200g salmon, cut into chunks
1 small bunch flat-leaf parsley, roughly chopped

Heat the oil in a large shallow pan, over a medium heat and gently fry the onion, leek and fennel for 10 mins, stirring occasionally, or until the veg is softened and lightly browned.

Add the garlic and spices, and cook for 30 secs more. Season well with ground black pepper.

Tip in the chopped tomatoes, sweet potatoes, peppers, chickpeas, orange juice and orange peel with 300ml water and bring to a gentle simmer. Cover loosely and cook for 20 mins, stirring occasionally, until the potatoes are softened but not breaking up.

Add the fish pieces on top and cover. Poach over a medium heat for 3-4 mins or until the fish is just cooked.

Season to taste and scatter over the parsley.