Low-fat fish stew

servings 4
40 minutes

Ingredients

  • 450g of white fish, sustainable, bones removed and cut into chunks
  • 150g of tiger prawns, raw and sustainable
  • 100ml of rapeseed oil
  • 1 onion, peeled and roughly diced
  • 1 fennel bulb, roughly diced
  • 3 garlic cloves, peeled and crushed
  • 1 tsp smoked paprika
  • 400g of tinned chopped tomatoes
  • 750ml of fish stock, or chicken stock
  • curly parsley, finely chopped
  • fennel fronds
  • salt
  • ground white pepper

Method

1
Heat the rapeseed oil in a heavy-based pan over a medium heat. Once the oil is hot, add the onions, fennel and garlic and sweat until softened but not coloured, then add the paprika and stir to combine
  • 100ml of rapeseed oil
  • 1 onion, peeled and roughly diced
  • 1 fennel bulb, roughly diced
  • 3 garlic cloves, peeled and crushed
  • 1 tsp smoked paprika
2
Add the chopped tomatoes and the fish (or chicken) stock and bring to the boil. Once boiling, reduce the heat and simmer over a low heat for 10 minutes, stirring occasionally
  • 400g of tinned chopped tomatoes
  • 750ml of fish stock, or chicken stock
3
Lower the heat and add the fish to the pan. Simmer gently for 4 minutes until the fish is almost cooked, then add the tiger prawns and cook until the prawns are pink and just cooked through
  • 150g of tiger prawns, raw and sustainable
  • 450g of white fish, sustainable, bones removed and cut into chunks
4
Season to taste with salt and white pepper and garnish with the chopped curly parsley and fennel tops. Serve immediately
  • curly parsley, finely chopped
  • fennel fronds
  • salt
  • ground white pepper