Smoky Mackerel and White Bean Stew

When comfort food meets nutrition, this Smoky Mackerel and White Bean Stew delivers every time. With its rich smoky depth and creamy white beans, this dish is a wholesome meal that feels both cozy and sophisticated.

Packed with omega-3s from smoked mackerel and fiber-rich beans, it’s the perfect balance of flavor and nourishment. Best of all, it comes together in under 30 minutes, making it a fantastic choice for busy weeknights.

Whether you’re cooking for the family or meal-prepping for the week, this hearty stew will quickly become a go-to favorite in your kitchen.

Ingredients

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 400g can chopped tomatoes
• 500ml vegetable stock
• 400g can cannellini beans, rinsed and drained
• 200g kale, tough stems removed and chopped
• 200g smoked mackerel fillets, skin removed
• Juice of 1/2 lemon
• Salt and freshly ground black pepper to taste

Instructions

1. Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook for 5–7 minutes until softened. Add the minced garlic and smoked paprika and cook for another minute until fragrant.
2. Pour in the chopped tomatoes and vegetable stock. Bring to a simmer, then add the rinsed cannellini beans. Reduce heat and let it gently simmer for 10 minutes for the flavors to meld.
3. Stir in the chopped kale and cook for 3–5 minutes, until it has wilted into the stew.
4. Gently break the smoked mackerel fillets into large flakes, removing any stray bones. Add the fish to the pot, stirring carefully to warm it through for about 1–2 minutes.
5. Remove from the heat. Squeeze in the fresh lemon juice and season with salt and pepper to your liking. Serve immediately in warm bowls.

Tips & Substitutions

• Swap the greens: Use spinach or Swiss chard instead of kale for a softer texture.
• Go vegetarian: Replace mackerel with smoked tofu or roasted mushrooms for a meat-free version.
• Boost the flavor: Add a dash of chili flakes or a teaspoon of tomato paste for extra depth.

Nutrition

Approximate total per serving:

• Calories: 1150
• Fat: 59g
• Carbohydrates: 85g
• Fiber: 34g
• Protein: 66g

This smoky stew is proof that healthy eating doesn’t have to be complicated. Try it tonight, share a bowl with loved ones, and don’t forget to tag your recreations — it’s a dish worth sharing!