Seafood Recipes

Quick and easy fish stew

This simple, speedy and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg to count for 3 of your 5-a-day

Ingredients

• 1 tbsp olive oil
• 1 tsp fennel seeds
• 2 carrots, diced
• 2 celery sticks, diced
• 2 garlic cloves, finely chopped
• 2 leeks, thinly sliced
• 400g can chopped tomatoes
• 500ml hot fish stock, heated to a simmer
• 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
• 85g raw shelled king prawns

Directions

• STEP 1

  Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

• STEP 2

  Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.