Mediterranean fish stew

  • serves 4
  • A little effort

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


Try this Mediterranean fish stew, then check out our vegetarian stew.



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