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


  • calories 346
  • carbs 20
  • saturated fat 1
  • sugar 17
  • protein 42
  • fat 8
  • fibre 11
  • salt 1.7


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


  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.