Simple Fish Stew

A delicious healthy, low calorie, one pot fish stew. Perfect for a midweek tea, really quick, easy and simple, but full of flavour.

Using white fish is a great way to lower the calories of a dish.  To make this even lighter you could use more white fish and leave out the prawns, or try monkfish if its in season. Monkfish, is a meaty fish, with a similar texture to prawns, but about 2/3 of the calories.

If you are eating with someone who needs the extra calories, you could serve this with a jacket potato or over rice, for them.

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Simple Fish Stew


  • Author: Rachel Wilcock
  • Total Time: 35 minutes
  • Yield: 2 1x

Description

A simple hearty midweek meal


Ingredients

Scale

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

2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks

85g raw shelled king prawns


Instructions

Heat the oil in a large pan
Add the fennel seeds, carrots, celery and garlic
Cook for 5 mins until starting to soften
Tip in the leeks, tomatoes and stock, season and bring to the boil
Cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly
Add the fish and prawns and cook for 2 mins more until lightly cooked
Ladle into bowls and serve with a spoon

  • Prep Time: 10
  • Cook Time: 25

Nutrition

  • Serving Size: 1
  • Calories: 346

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