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.
Print
Simple Fish Stew
- Total Time: 35 minutes
- Yield: 2 1x
Description
A simple hearty midweek meal
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
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