The faster 800: Simple fish stew

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The faster 800: Simple fish stew

By Dr Claire Bailey & Justine Pattison

Published: | Updated:

You can use any white fish but the thicker fillets are better. On non-fast days, serve with some brown rice, quinoa or a slice of warmed wholegrain bread.

SERVES 4

PREP 15 mins

COOK 25 mins

PER SERVING 161 cals

PROTEIN 22.5g CARBS 7.5g FAT 4g FIBRE 4g

1 tbsp olive oil

½ medium onion, peeled and thinly sliced

1 medium fennel bulb, trimmed, halved lengthways and thinly sliced, any fronds reserved

2 garlic cloves, peeled and very thinly sliced

1 tsp ground coriander

400g can chopped tomatoes

2 tbsp tomato purée

300g skinless white fish fillets, such as cod or haddock, cut into 2cm-3cm chunks

200g cooked peeled prawns, thawed if frozen

finely pared or grated zest of 1 small lemon

15g bunch fresh flat-leaf parsley, leaves roughly chopped

  • Heat the oil in a large wide-based saucepan or flameproof casserole. Add the onion and fennel, cover with a lid and fry over a low-medium heat for 8 minutes, or until the fennel starts to soften, stirring occasionally.
  • Stir in the garlic and coriander and cook for 1 minute, then add the tomatoes and tomato purée, along with 400ml water. Season with a little salt and ground black pepper and bring to a simmer.
  • Reduce the heat, cover loosely with a lid and cook for 5 minutes, stirring occasionally. Remove the lid then simmer for a further 5-6 minutes, or until the fennel is almost soft and the liquid has reduced, stirring regularly.
  • Stir in the fish, then simmer gently for 2-3 minutes. Scatter the prawns on top and cook for a further 1-2 minutes, or until the fish is cooked and the prawns are hot.
  • Combine the lemon zest and parsley in a small bowl and scatter over the top, along with any reserved fennel fronds. Serve with lots of green beans or long-stemmed broccoli.