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Simple Fish Stew


TOTAL TIME: 35 MINS

SERVINGS: 2

CALORIES/SERVING: 346 KCAL


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:

  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.


NUTRITION:

kcal-346

fat-8g

saturates-1g

carbs-20g

sugars-17g

fibre-11g

protein-42g

salt-1.7g

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