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Quick and easy fish stew

Simple fish and tomato stew in a white bowl with a spoon

Quick and easy fish stew

Name: Quick and easy fish stew
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Cuisine: Spanish
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

Sara Buenfeld

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Serves 2

Easy

Prep: 10 mins

Cook: 20 mins - 25 mins

A star rating of 4.8 out of 5.156 ratingsRate

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This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day

Healthy

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Ingredients

Nutrition

Units:

MetricUS

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

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Nutrition: per serving

kcal346

low
fat8g

low
saturates1g

low
carbs20g
sugars17g
fibre11g
protein42g
salt1.7g

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.

Recipe from Good Food magazine, April 2015

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A star rating of 4.8 out of 5.156 ratings

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