Simple fish stew

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

  • Prep:10 mins
    Cook:25 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 346
  • fat 8g
  • saturates 1g
  • carbs 20g
  • sugars 17g
  • fibre 11g
  • protein 42g
  • salt 1.7g

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

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.