Friday's dinner on the Operation Transformation meal plan.


Serves 2 (each serving contains approximately 440 kcal)

  • 1 red pepper
  • 1 yellow pepper
  • 1 small onion
  • 350g baby salad potatoes 
  • 1 ½ tablespoons rapeseed oil (22.5g)
  • 1 bay leaf
  • 1 teaspoon paprika (sweet or smoked)
  • 2 x 150g firm white fish fillets, skinned (such as haddock, cod or hake)
  • 1 garlic clove
  • 400g tin chopped tomatoes
  • 1 teaspoon tomato puree (5g)
  • 5g fresh coriander leaves
  • salt (optional) and freshly ground black pepper


  1. Cut the peppers in half, then remove the seeds and cores and thinly slice. Peel and cut the onion in half and thinly slice. Cut the baby salad potatoes into 1cm slices.
  2. Heat a large frying pan with a lid over a medium to high heat. Add one tablespoon of the oil and then stir in the bay leaf and paprika and cook for 20 seconds, stirring. Add the peppers, onion and potatoes, stirring to combine. 
  3. Peel and crush in the garlic and stir into the pan, along with the chopped tomatoes and tomato puree. Season lightly with salt (optional) and pepper to taste and cover with a lid. Simmer for 10 minutes until the vegetables are softened and the potatoes are just tender.
  4. Reduce the heat on the pan to medium-low. Season the fish lightly with salt (optional) and pepper and nestle in the vegetable and tomato sauce. Cover and simmer for another 5 minutes or until the fish is cooked through and piping hot – test with the tip of a sharp knife. 
  5. Divide the Portuguese-style fish between two wide-rimmed bowls and drizzle over the remaining oil, then scatter the coriander leaves on top to serve.

Prepare Ahead
The vegetable stew can be made up to 3 days in advance and put in the fridge within 2 hours of cooking in an airtight container.  Reheat gently only once over a gentle heat with a splash of water to loosen it before adding in the fish to steam.