Simple fish stew
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
- Serves 2
- Easy
Nutrition per serving
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Calories 346
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Carbohydrates 20
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Saturated Fat 1
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Sugar 17
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Protein 42
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Fat 8
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Fiber 11
-
Salt 1.7
Ingredients
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1 tbsp olive oil
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1 tsp fennel seeds
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2 carrots, diced
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2 celery sticks, diced
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2 garlic cloves, finely chopped
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2 leeks, thinly sliced
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400g can chopped tomatoes
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500ml hot fish stock
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2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
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85g raw shelled king prawns
Method
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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.
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Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.