Banana blossom stew in white dish

Is it fish or is it not fish easy onepot dinner

A new challenge this week as my friend Tina asked me to create her a new healthy recipe using fish! I wanted to make this recipe accessible to as many people as possible, so I have made it so very simple as a onepot dish! The flavours in this dish are reminiscent of a Portugeuse fish dish I had many years ago in Portugal, but of course, I have veganised the recipe for here. So it can be made with fish, or with a vegetarian alternative such as banana blossom, and still tastes just as good.

tomato based vegan fish dish
Portugeuse style not fish casserole

The Onepot Fish Dish Recipe

The base of this dish is tomato, with onions, peppers, beans and potatoes, with a selection of spices to make it extra delicious! For the vegan version I have used tofu and banana blossom, but you could just use one or the other, or even use quorn chunks instead. For the fish version, I have opted for a white fish with a bit of tinned tuna, although again, you could use either, both or something else of your preference.

Portugeuse style Not Fish Dish

An easy throw together dish very easily customisable to fish eaters as well as vegans or vegetarians.

Course: main
Keyword: baked vegetables, fish dish, not fish
Created by:: Laurena @LifeDietHealth
  • 2 tins chopped tomatoes
  • 400 – 500 ml water (use the empty tomato can)
  • 1 teaspoon paprika
  • 1 teaspoon mixed herbs (or Italian herb mix)
  • 1/2 teaspoon ground black pepper
  • 4 cloves garlic thinly sliced
  • 2 teaspoons soy sauce
  • 2 large potatoes (scrubbed , unpeeled, roughly chopped)
  • 2 medium red onions roughly chopped
  • 1 red pepper roughly chopped
  • 1 yellow pepper roughly chopped
  • 1 handful round green beans chopped
  • 1 tin banana blossom chopped (or sub jackfruit or tuna)
  • 1 block tofu cubed (or sub white fish cubed)
  • *1 teaspoon nori flakes for vegan option if you want a more fishy taste
  • *salt to taste (if required)
  1. Put the chopped tinned tomatoes in a large oven proof dish with the water and add all the flavourings and spices (paprika, mixed herbs, black pepper, garlic, soy sauce). Mix well to distribute the flavours.

  2. Scatter the vegetables over the tomatoes (potatoes, onions, red & yellow peppers, green beans). Toss to cover in the sauce.

  3. Place the fish banana blossom and tofu (rub with the nori flakes first if you are using to make a more fishy taste) equally around the dish, gently pushing into the sauce. Sprinkle whole dish with salt if desired.

  4. Bake in a pre-heated oven at Gas Mark 6 (400 f / 200c) for one hour, checking that it has enough moisture (you can add a bit more water if necessary). The potatoes will take the longest to cook so it's ready when the potatoes are soft.

  5. Serve with your favourite accompaniment – rice, salad, vegetables, bread, your meal, your choice!

  6. Enjoy!

What does the Onepot dish need?

You can (as with most of my recipes), make this dish as easy or complicated as you wish! I have created this recipe to make it easy enough for anyone who can chop and measure to make this. Change the spices, add more veg, skip the not fish, add more not fish, whatever takes your fancy!

If you are new to cooking or your kitchen needs a refresh, here are a few useful things for this recipe. I receive a small commission if you click and purchase through these links (this is at no additional cost to you)!


You can serve this dish with so many things! For the healthiest option, add a chopped salad on the side, or maybe some homemade coleslaw, or some fresh green vegetables. You could of course serve this dish with some lovely fresh bread, or with your favourite grain such as rice, quinoa or even with pasta.

Banana blossom stew in white dish
Vegetable & banana blossom casserole served with fresh bread roll


If you have any leftovers, these will store covered in the fridge for up to three days. Alternatively, label and portion and store in the freezer for up to three months. To reheat you can either put it straight in the oven on a low heat at first, or defrost, then reheat in a microwave.


I have made this dish as simple as possible so you really have no excuse not to make it! I love seeing your adaptions and interpretations of my recipes and I’d love to see your photos of this! What are you making yours with? and what will you serve yours with? Let me know in the comments below! I’m taking this over to Fiesta Friday this week! It’s been too long since I was over joining the fun so I’m excited to have a look around! This week the party is co-hosted by the lovely Liz @ Spades, Spatulas & Spoons and Petra @ Food Eat Love. Come over and join the fun!

tomato based stew in white bowl with bread roll
Flavoursome tomato based onepot dinner

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Make my day and drop me a comment below… I love to chat and answer all messages personally!

I hope to speak with you soon

Laurena x


  • petra08 8th October 2021 at 20:51

    I have never cooked with banana blossom and this sounds intriguing. Next time I see them in the shop I will buy one. Thank you for sharing this lovely recipe with us! Happy Fiesta Friday!

    • Laurena@LifeDietHealth 8th October 2021 at 20:54

      Thank you Petra, I hope you are well… long time! This is a really tasty dish as all the flavours come out through the roasting – and so simple too! Of course, you can always make it with tuna & white fish instead, but banana blossom is a great food to have in!

      • petra08 9th October 2021 at 17:53

        hi Laurena, it was way too long! Weekends are so busy but I miss Fiesta Friday. I feel inspired and will try and find banana blossom! 🙂

  • tulips79 10th October 2021 at 19:09

    Hello Laurena, this looks really comforting. Ooh, never heard of banana blossom- I’m guessing it replicates the tuna (it really looks like it, anyway☺️). Due to hubby having thyroid issues, I’ve been trying to find ways of him eating white fish, he would definitely like this stew/soup. I could be wrong but I heard it was Portuguese or Spanish Jewish refugees who brought fish and chips to Blighty a few centuries ago. I used to know a Portuguese lady who would fry chips/fries with cubes of cod as a one-pot dish🙂

    • Laurena@LifeDietHealth 13th October 2021 at 07:53

      Eva it’s a fab tinned food to have in the pantry! I usually use it for making fish and chips style fish (recipe is on here) so this was a new experiment for me! Make 2 pots😋then put fish in his and something veggie in yours! Ooo, I need to check out fish and chip one pot! Hope you’re having a good week.😘

  • Liz @ spades, spatulas, and spoons 13th October 2021 at 00:24

    Banana blossoms are new to me, I’m not sure I have ever seen them in the store. This sounds easy and delicious. Thank you for bringing it to Fiesta Friday.

    • Laurena@LifeDietHealth 13th October 2021 at 07:48

      Hello Liz, I hope you’re well. They’re quite a new ingredient but increasingly popping up on UK restaurant menus as a vegan option. I’ve had feedback from someone who made it with the fish option and it was totally delicious too! Thanks for co-hosting!


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