Simple fish stew

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  • Preparation and cooking time
    • Prep:
    • Cook: -
  • 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

  • Healthy
Nutrition: per serving
HighlightNutrientUnit
low inkcal346
low infat8g
saturates1g
carbs20g
sugars17g
fibre11g
protein42g
salt1.7g
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Ingredients

  • 1 tbsp olive oil
  • 1 tsp fennel seeds
  • 2 carrots, diced
  • 2 celery sticks, diced
  • 2 garlic cloves, finely chopped
  • 2 leeks, thinly sliced
  • 400g can chopped tomatoes
  • 500ml hot fish stock, heated to a simmer
  • 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
  • 85g raw shelled king prawns

Method

  • STEP 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.

  • STEP 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.

Goes well with

Recipe from Good Food magazine, April 2015

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