Simple fish stew

Simple fish stew

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(59 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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Serena Cook
3rd Oct, 2019
4.05
Added paprika, half a table spoon of chili flakes and some thyme. Lovely.
pumphrey09
16th Sep, 2019
5.05
A lovely, quick recipe that can be made using store cupboard/freezer items. I started with slices of cooking chorizo that I happened to have and I really believe this made a difference to the finished dish. Added a small onion too plus a shake of chilli powder and smoked paprika. A small tin of cannelloni beans soaked up all the lovely flavours as the mixture cooked. I used cod and salmon straight from the freezer. Served alongside some nice crusty bread made for a brilliant dish that takes so little time!
nikita_84
27th Aug, 2019
5.05
Absolutely delicious and so simple - I have a mini-chopper which makes it even quicker to prep. My partner and I are both chilli fiends so added one to the carrot/celery mix, and then a can of butter beans along with the fish to bulk it out. Will definitely be making this again.
Mrs WB's picture
Mrs WB
23rd Jul, 2019
5.05
Love this recipe. Make it time and time again, don't always make it the same - sometimes I add spinach or green beans or bacon or black olives or chilli the list goes on but always fish, fennel & prawns its a huge winner for me with either cous cous or a green salad. Its delicious
Jodie Watson's picture
Jodie Watson
28th Jun, 2019
5.05
This was delicious and so easy to make. I really wasn't convinced I would like the fennel but the end result really worked. I added an extra clove of garlic and a red chilli chopped for some kick.
Sovie Mary's picture
Sovie Mary
8th Jun, 2019
I made this with salt cod and shrimp and added saffron and it was delicious.
Sable Rain's picture
Sable Rain
21st May, 2019
5.05
I have never combined fennel seeds with seafood before, and I was very pleasantly surprised. This is the best seafood recipe I have ever tried! I only wish good quality seafood were more affordable where I live so I could make it more often.
tandemstoker
13th Sep, 2018
5.05
Excellent! We both really enjoyed this. Beforehand I'd been a bit concerned that the fennel seeds would be overpowering.- but not so.
LibrarianGoddess's picture
LibrarianGoddess
22nd Aug, 2018
This should have been an epic disaster ... but what a great and adaptable recipe! I didn't have any carrots, leek or onions, so the whole thing comprised celery, fennel seeds, garlic, tomatoes from the garden, frozen coley, and stock. Plus a chunk of fresh ginger, which I do think made a difference : ) The tomatoes didn't really mush down as I'd hoped they would, so we ended up with a soup rather than a stew - but it was completely delicious! Fish and fennel seeds FTW!
noosner
25th Jan, 2018
5.05
This was delicious. I didn’t have fennel seeds but added chilli instead, used double the garlic and a few squeezes of tomato purée so took it in more of s Mediterranean direction. Served with garlic bread - gorgeous. Will try again with the fennel seeds.

Pages

lizmaskrey
22nd Jul, 2017
Does the fish really only need to be cooked for 2 mins? I'm veggie so I don't know.
goodfoodteam's picture
goodfoodteam
31st Jul, 2017
Yes, when the fish is in cubes, it doesn't take long at all. Once the fish and prawns are opaque, they're done. If you're not entirely confident, you can take a piece out and cut through it to check it's opaque the whole way through. Hope that helps.
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