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
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.
Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.