One-pan Fish Stew in a White Bowl on a Blue Wooden Board

Quick fish stew

Name: Quick fish stew
Total time: 40 min
Yield: Serves 3-4
Ingredients: 1 tbsp olive oil; 1 bulb fennel thinly sliced; 3 cloves garlic thinly sliced; 1 tbsp fennel seeds; 1 tbsp sweet smoked paprika; 1 tbsp tomato purée; 150ml white wine; 400g tin cherry tomatoes; 400g tin butter beans rinsed and drained; 100g kale chopped, tough stalks discarded; 180g raw prawns; 300g skinless white fish (such as cod, coley or haddock) cut into 4cm pieces; 50g feta crumbled; a small bunch flat-leaf parsley chopped; crusty bread to serve

Adam Bush

Published: September 15, 2021 at 9:41 AM

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Serves 3-4

Easy

Total time: 40 mins

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Pair juicy prawns with white fish, creamy butter beans, feta and earthy kale in a flavoursome tomato sauce. This easy one-pot dinner is ready in just 40 minutes

Low calorie

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Alternatives

Complete the dish

Whip up this quick fish stew, then check out our Mediterranean fish stew, Brazilian fish stew, San Franciscan seafood stew, cod and chickpea traybake and more of our best fish recipes.

Ingredients

Nutrition

1 tbsp olive oil
1 bulb fennel

thinly sliced
3 cloves garlic

thinly sliced
1 tbsp fennel seeds
1 tbsp sweet smoked paprika
1 tbsp tomato purée
150ml white wine
400g tin cherry tomatoes
400g tin butter beans

rinsed and drained
100g kale

chopped, tough stalks discarded
180g raw prawns
300g skinless white fish (such as cod, coley or haddock)

cut into 4cm pieces
50g feta

crumbled
a small bunch flat-leaf parsley

chopped
crusty bread

to serve

Nutrition: per serving

kcal296

low
fat8g
saturates2.6g
carbs15.4g
sugars8.2g
fibre9g
protein30.2g
salt0.9g

Method

step 1

Heat the olive oil in a large, lidded, non-stick frying pan over a medium-high heat and cook the fennel for 4-5 minutes or until caramelised. Turn down the heat and add the garlic, fennel seeds, paprika and tomato purée, and cook for 1 minute. Pour in the wine and bubble for a minute before adding the tomatoes, beans and half a tin of water. Season lightly and simmer for 15 minutes.
step 2

Season the sauce again, if needed, and stir through the kale. Nestle in the prawns and fish pieces, put on the lid and simmer gently for 5 minutes until the fish is just cooked through. Sprinkle over the feta and parsley, and serve with crusty bread.

Try more prawn recipes here

Authors

Adam Bush Chef Portrait

Adam BushDeputy food editor

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