Simple fish stew

Simple fish stew

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(20 ratings)

Prep: 10 mins Cook: 20 mins - 25 mins

Easy

Serves 2
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal346
  • fat8g
  • saturates1g
  • carbs20g
  • sugars17g
  • fibre11g
  • protein42g
  • salt1.7g
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Ingredients

  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 tsp fennel seeds
    Fennel seeds

    Fennel seeds

    feh-nell seeds

    A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener,…

  • 2 carrots, diced
    Carrot

    Carrot

    ka-rot

    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 2 celery sticks, diced
    Celery

    Celery

    sell-er-ee

    A collection of long, thick, juicy stalks around a central, tender heart, celery ranges in…

  • 2 garlic cloves, finely chopped
  • 2 leeks, thinly sliced
    Leeks

    Leek

    lee-k

    Like garlic and onion, leeks are a member of the allium family, but have their own distinct…

  • 400g can chopped tomatoes
  • 500ml hot fish stock
  • 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
  • 85g raw shelled king prawns

Method

  1. Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

  2. Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.

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Comments, questions and tips

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AmeliaSinclair's picture
AmeliaSinclair
17th Jan, 2017
Definately found this to serve more than 2!
Queen Bora G
15th Jan, 2017
5.05
Very tasty, even my nonfish loving husband liked it.
freshly_baked_bread
1st Jan, 2017
5.05
Absolutely delicious. However, I followed the tip given by another commenter: I added a chopped red pepper, 1 tsp cumin, 1 tsp cayenne pepper and also half a tsp of hot chilli powder. I did not blend it however. Really nice, just served with crusty bread.
claireatkinson
26th Nov, 2016
5.05
Delicious recipe, I added a chopped red pepper, a tsp cumin, tsp cayenne pepper, cooked with a bay leaf. Once simmered whizzed up so a smooth consistancy and then cooked salmon, prawns, mussels and Cod in soup. Served with crusty bread and roquefort. A real comforting and impressive soup to serve at dinner parties!
Backhander
6th Nov, 2016
5.05
Great recipe. I added about 50ml of Pernod, a knob of butter plus a little saffron to make a cheeky little bouillabaisse-lite.
chriselle
1st Nov, 2016
Hi, please can I have some ideas on what to serve this with? Thank you.
Backhander
6th Nov, 2016
5.05
I ate with a warmed baguette and butter.
joeups
13th Oct, 2016
5.05
Great tasting fish stew, the fennel seeds make it different to my normal recipes, and low enough calorie that some rice on the side still comes in under 500 cal!!
imogen29
28th Sep, 2016
5.05
This is such a good recipe for when you don't have too much time or energy - all you need to do is chop up a few bits of veg and fish and chuck everything in! Plus it's very healthy, especially if you add in some other veg like I usually do
Lucwaa
4th Oct, 2015
5.05
Great recipe. Clean and delicious!

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