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
Ingredients:
- 1 tbsp olive oil
- 1 tsp fennel seeds
- 2 carrots, diced
- 2 celery sticks, diced
- 2 garlic cloves, finely chopped
- 2 leeks, thinly sliced
- 400g can chopped tomatoes
- 500ml hot fish stock
- 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
- 85g raw shelled king prawns
Instructions:
- 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.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Simple fish stew • Yield: 2 servings
Ingredients:
- 1 tbsp olive oil
- 1 tsp fennel seeds
- 2 carrots, diced
- 2 celery sticks, diced
- 2 garlic cloves, finely chopped
- 2 leeks, thinly sliced
- 400g can chopped tomatoes
- 500ml hot fish stock
- 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
- 85g raw shelled king prawns
Simple fish stew Nutrition Facts:
• Diet:
• Calories: 32.49
• Fat: 21.02
• Carbs: 18.98
• Protein: 65.25
• Cholesterol: 78.01
• Calcium: 42.89
• Sodium: 92.25* E.g. 137.29 = 137mg or 137g – 29%
Nutrition Facts labels are not always factual.