Spicy Monkfish Stew

Syns per serving: Free on Original
Serves 4

2 red peppers
1 onion
1 red chilli
3 garlic cloves
2 large tomatoes
1lb 12oz monkfish fillets
handful of flat leaf parsley
Fry light
1 3/4 pint chicken stock made with Bovril
1 tsp sweet smoked paprika
2 bay leaves
salt and pepper

1. Deseed the peppers and cut into chunks; peel and slice the onion; deseed and finely chop the chilli; peel and chop the garlic; roughly chop the tomatoes; cut the monkfish into bite-size pieces; chop the parsley.

2. Spray the large non-stick wok with Fry light. Place over a meduim heat and add the peppers, onion, chilli and garlic. Stir-fry for 4-5 minutes, then add the tomatoes and stock, and bring to the boil. Add the paprika and bay leaves, reduce the heat to a simmer, cover and cook gently for 20minutes.

3. Add the fish and simmer for 10 minutes, or until cooked. Season well, remove the bay leaves, garnish with parsley and serve with steamed green beans and carrots.