Mediterranean fish stew

  • serves 4
  • Easy

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



  • 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


  • 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.

Nutritional Information

  • Kcals 241
  • Carbs 6.5g
  • Protein 34.3g
  • Fat 7.5g
  • Salt 1.95g
  • Fibre 1.7g