Low-fat fish stew

Adam Gray

Main
easy
4
40 minutes

PT40M

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

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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

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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

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

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