Olive Magazine

Mediterranean fish stew

Published: December 19, 2014 at 2:31 pm
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  • Preparation and cooking time
    • Total time
  • A little effort
  • Serves 4

A warming fish stew, made with fennel, prawns, white fish and tomatoes. Mop up any leftover juices with some crusty white bread.

Nutrition:
NutrientUnit
kcal241
fat7.5g
carbs6.5g
fibre1.7g
protein34.3g
salt1.95g
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Try this Mediterranean fish stew, then check out our vegetarian stew.

Ingredients

  • olive oil
  • 2 cloves garlic, sliced
  • a small bulb fennel, halved and shredded
  • a pinch (optional) dried chilli flakes
  • 1 tsp paprika
  • 150ml white wine
  • 1 × 400g tin plum tomatoes
  • 300ml chicken stock
  • 400g firm white sustainable fish, cut into chunks
  • 250g cooked peeled prawns
  • a bunch chopped flat-leaf parsley

Method

  • STEP 1

    Heat 2 tbsp olive oil in a large, wide pan. Add the garlic and cook for 2 minutes, then add the fennel and cook for about 5 minutes until softened. Add the chilli and paprika, then tip in the wine and simmer until almost gone.

  • STEP 2

    Add the tomatoes and stock then simmer for 15-20 minutes until thickened a bit. Turn down to a gentle simmer and add the white fish, cover and cook for 3 minutes.

  • STEP 3

    Add the prawns for a couple of minutes until just cooked through, then stir through the parsley. Serve in bowls with crusty bread.

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