Simple fish stew

Simple fish stew

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(44 ratings)

Prep: 10 mins Cook: 20 mins - 25 mins


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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  • 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



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

  • 2 celery sticks, diced



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

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



    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


  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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13th Sep, 2018
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
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!
25th Jan, 2018
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.
8th Dec, 2017
Great tasty meal. I add some cumin, cayenne pepper and chilli powder as suggested below which work well. Will make his again :)
Harlow Jo
23rd Oct, 2017
A great success, I swapped fish stock for chicken stock which worked out fine.
23rd Aug, 2017
Fabulous recipe. I left out the leek and used celeriac which i put in at the same time as the carrots. I also used 300g of Monkfish instead of pollock which worked well.
14th May, 2017
Very tasty easy to make meal for two, we'll certainly be cooking this again.
13th May, 2017
Simple, quick and freezes well. Added the red pepper as suggested by others and got 4 good portions. Served it with rice to make it a little more filling.
Chris Roulston
24th Mar, 2017
I made this recipe tonight and it was a great success. I added the red pepper as suggested by your other contributors. Also I used about 5-600g of haddock, smoked haddock and salmon as my family won't touch shellfish. I also increased the amount of stock and added a cupful of macaroni 15 minutes before the end to make the stew a little more substantial. It served four hungry eaters very well.
15th Mar, 2017
This is a beautiful fish stew, dead simple to make and one im sure my kids will love!!


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
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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