Low-fat fish stew
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This low fat, low carb fish stew recipe from Adam Gray makes a simple and delicious dinner, flavoured simply with paprika and fennel in a tomato sauce. Use sustainable white fish such as coley, haddock or pollock for this dish, with sustainable tiger prawns thrown in for good measure.
First published in 2015
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Ingredients
Metric
Imperial
- 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
SAVE RECIPE
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
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