Super Healthy Spicy Fish and Veg Stew (GF, DF, Syn Free)

With the festive season well and truly behind us, I thought it was time to switch the buffet food and Christmas haul posts and share another type of recipe! Some of my most popular recipes are the gluten and dairy free recipes that also have a health angle; such as my gluten-free pad thai and gluten-free fish pie. So, I decided to create a new dish that’s both delicious but also suitable for those starting Slimming World or alternatively just looking for a healthier, low-cal, low-fat dinner choice.

Despite it being healthy, it’s packed with flavour and has a lovely kick to it: perfect for cold January nights! It’s a simple combination of white fish and root vegetables (full of gut-friendly soluble fibre) served with Slendier konjac rice who I’ve teamed up with to create this recipe!

Nutrition Notes: Super Healthy Spicy Fish and Veg Stew

●    If you remove the garlic (I’ve personally made this recipe without it too) it is low FODMAP.

●    It is Syn Free (just swap the olive oil)

●    I’ve used Slendier konjac rice rather than regular rice/noodles as a side dish. Whilst the benefit of these are low in calories, they offer far more of a health punch (meaning, even if you’re not trying to lose weight, as I’m clearly not, they’re still a great rice alternative).

●    I know slimming products can get criticised usually, but I did my research on the ingredients of which there are only two- water (safe bet there) and organic konjac flour!!) Konjac is a Japanese vegetable and whilst it’s high in fibre, it’s the soluble kind. I talk about this on my blog, but soluble fibre is great for our gut health- it creates a gel in our guts and can make our stools normal.

●    Its 6g of fibre per serving-this has been fine for me but if you are cautious of fibre then you might start with ½ a serving. However, as it’s soluble fibre, you might find you’re fine.

As well as helping our gut, the soluble fibre in these konjac noodles can also help with things like keeping us full for longer.

5 from 2 votes

Super Healthy Spicy Fish and Veg Stew (GF, DF, Syn Free)

Servings 2 people


  • 2 fillets of cod
  • 1 large potato
  • 2 medium sweet potatoes
  • 1 large carrot
  • 2 tablespoons of olive oil (use frylight as a low cal/syn free option)
  • 2 teapoons of paprika
  • 1 teaspoon of turmeric
  • 1 large jar of passata
  • 3 tablespoons of dairy-free yoghurt (optional)
  • 2 garlic cloves (omit if on low FODMAP)


For the fish stew

  1. Line a casserole dish with olive oil or equivalent. 

  2. Chop and peel sweet potatoes and potato into small pieces.

  3.  Place fish fillets in casserole dish and add in potato and sweet potatoes; layering evenly to ensure cooks through.

  4.  Sprinkle over paprika and turmeric

  5.  Peel and press 2 garlic cloves-sprinkle over dish evenly.

  6. Pour over passata; ensuring potatoes and fish are coated evenly.

  7.  Cover in the oven for 30 minutes; checking and stirring after 20 minutes.

  8.  After 30 minutes, check potatoes and fish are cooked through and leave to cool for 5 minutes.

  9. Spoon 3 tablespoons of dairy-free yoghurt over the top of the mixture and stir in.

  10. Plate up and serve with Slendier rice.

For the Rice:

  1. Remove Rice from Pouch and drain away the fluid.

  2. Add rice to a pan of boiling water and cook for 1-2 minutes.

  3. Drain and serve!


This was a dish I made on the off-chance (to use up some leftover veg) and I know I’ll keep coming back to it time and time again! I was sent some of the Slendier range to try ages ago and was so impressed that I emailed them to discuss creating a recipe! I’ll admit: you do need a recipe with plenty of sauce (the range is designed to absorb any flavour from your desired dish but alone lack flavour) but they’re so versatile and as I’ve been trying not to rely on rice so much-I think these are a great alternative!

This post is in collaboration with Slendier.


  1. January 9, 2019 / 5:00 pm

    I love fish and spice so this is literally the perfect recipe for me to follow. I am going to give it a go this weekend.

  2. January 10, 2019 / 2:25 pm

    This sounds great and I love that it’s GF. I am trying to eat only fish and chicken for the next few months due to intolerances. This will be deliciosu Im sure!

  3. January 11, 2019 / 11:33 am

    I never would have thought to put spicy, fish & stew together, ever! But do you know what? It sounds DELICIOUS! I might have to try this one out! Thanks!

  4. January 11, 2019 / 8:21 pm

    I love a good fish stew and this recipe seems easy enough to make. I hope to recreate this

  5. January 12, 2019 / 5:42 pm

    This looks and sounds delicious, I am always scared to cook fish dishes

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