Simple fish stew

Simple fish stew

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(31 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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Niafletch
8th Dec, 2017
5.05
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
5.05
A great success, I swapped fish stock for chicken stock which worked out fine.
gb_babe
23rd Aug, 2017
5.05
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.
Mgbw
14th May, 2017
5.05
Very tasty easy to make meal for two, we'll certainly be cooking this again.
heather444
13th May, 2017
3.8
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
5.05
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.
stavesacre
15th Mar, 2017
5.05
This is a beautiful fish stew, dead simple to make and one im sure my kids will love!!
JFoz
31st Jan, 2017
5.05
Absolutely delicious
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.

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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