SIMPLE DINNERS RECIPES

Name: Simple fish stew
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 2
Cuisine: Spanish
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, heated to a simmer; 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks; 85g raw shelled king prawns

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SIMPLE FISH STEW RECIPE - BBC GOOD FOOD

Simple fish stew recipe - BBC Good Food image

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

Provided by Sara Buenfeld

Categories Dinner, Fish Course, Lunch, Main course, Supper

Total Time 35 minutes

Prep Time 10 minutes

Cook Time 25 minutes

Yield 2

Number Of Ingredients 10

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, heated to a simmer
2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
85g raw shelled king prawns

Steps:

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.

Nutrition Facts : Calories 346 calories, FatContent 8 grams fat, SaturatedFatContent 1 grams saturated fat, CarbohydrateContent 20 grams carbohydrates, SugarContent 17 grams sugar, FiberContent 11 grams fiber, ProteinContent 42 grams protein, SodiumContent 1.7 milligram of sodium

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