Low-fat fish stew
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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
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Low-fat fish stew
