Stew Pots: Super fish and fennel stew

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Low in fat, low in carbs, it’s lip-smackingly lovely and light too. What’s not to like about this flavoursome fish stew.

Aromas of smoked paprika and fennel combine to make a quick, simple and wonderfully healthy dinner dish.

We adapted an Adam Gray recipe.

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Serves:         4

Prep time:    8 mins

Cook time:   25 mins

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ingredients

  • 100ml rapeseed oil
  • 1 onion, peeled and roughly diced
  • 1 fennel bulb, roughly diced (keep the fronds)
  • 3 garlic cloves, peeled and crushed
  • 1 tsp smoked paprika
  • small pinch of dried chilli flakes (optional)
  • 400g of tinned chopped tomatoes
  • 750ml of fish stock, or chicken stock
  • 150g of king prawns, raw and sustainable
  • 450g of white fish, sustainable (haddock, pollock, or cod), bones removed and cut into chunks
  • fennel fronds
  • sea 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, chilli flakes if using) and stir to combine.
  2. Add the chopped tomatoes and the fish (or chicken) stock and bring to a boil. Once boiling, reduce the heat and simmer over a low heat for 10 minutes, stirring occasionally.
  3. Lower the heat and add the fish to the pan. Simmer 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.
  4. Season to taste with salt and white pepper and garnish with the fennel tops. Serve immediately.

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