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Spiced Fish Casserole

Simple one-pot dining, inspired by the West Indies. Allspice is mainly cultivated in Jamaica and is so called because it tastes like a combination of cloves, pepper, nutmeg and cinnamon.

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teaspoon freshly ground black pepper
8 allspice berries, crushed
4 garlic cloves, crushed
2 hot chillies, finely chopped
Juice of 2 limes
1 tablespoon olive oil
110g (4oz) monkfish
110g (4oz) haddock
4 raw large prawns, shelled
4 large diver-caught scallops, shucked
600ml (1 pint) fish stock
75g (3oz) French beans, cut into 2.5cm (1in) pieces
50g (2oz) sweetcorn niblets
50g (2oz) podded peas (fresh or frozen)
4 spring onions
Lime wedges, to serve


Serves: 4


Combine the first 6 ingredients in a bowl to make a marinade. Place all the fish and shellfish in the marinade for 1 hour. When ready to cook, add the fish and the shellfish with the marinade to the stock and bring to a rolling boil. Add all the vegetables and cook for 4 minutes. Serve the fish in bowls covered with the cooking liquid, accompanied by lime wedges and crusty bread.

Per serving:- 153 kcals, 4g fat, 1g saturated fat, 8g carbohydrate, 0.36g sodium

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