Try this Mediterranean fish stew, then check out our vegetarian stew.
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Ingredients
- olive oil
- garlic 2 cloves, sliced
- fennel a small bulb, halved and shredded
- dried chilli flakes a pinch (optional)
- paprika 1 tsp
- white wine 150ml
- plum tomatoes 1 × 400g tin
- chicken stock 300ml
- firm white sustainable fish 400g, cut into chunks
- cooked peeled prawns 250g
- flat-leaf parsley a bunch chopped
Method
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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.
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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.
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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.
Nutritional Information
- Kcals 241
- Fat 7.5g
- Carbs 6.5g
- Fibre 1.7g
- Protein 34.3g
- Salt 1.95g
