A white bowl set against a turquoise napkin. The bowl is filled with orange prawns, red tomatoes and green herbs

One-pan fish stew

  • serves 3-4
  • Easy

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

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Whip up this one-pan fish stew, then check out our Mediterranean fish stewBrazilian fish stew, cod and chickpea traybake and more of our best fish recipes.

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Ingredients

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

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

Malaysian prawn and pineapple curry with crispy onions

Nutritional Information

  • Kcals 296
  • Fat 8g
  • Saturates 2.6g
  • Carbs 15.4g
  • Sugars 8.2g
  • Fibre 9g
  • Protein 30.2g
  • Salt 0.9g
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