- Cook Time: 10 mins
- Serving: 2 Persons
Nutrition facts (per portion)
- Calories: 346
- Carbohydrate Content: 20g
- Fat Content: 8g
- Fiber Content: 11g
- Protein Content: 42g
- Saturated Fat Content: 1g
- Sodium Content: 1.7g
- Sugar Content: 17g
Simple fish stew Recipe
Simple fish stew is a Healthy Mediterranean recipe for 2 people, takes only 20 mins; recipe has olive oil, fennel seed and carrot.
Ingredients
- Garlic Clove - 2 garlic cloves, finely chopped
- Olive Oil - 1 tbsp olive oil
- Chopped Tomato - 400g can chopped tomatoes
- Carrot - 2 carrots, diced
- King Prawn - 85g raw shelled king prawns
- Leek - 2 leeks, thinly sliced
- Celery - 2 celery sticks, diced
- Fish Stock - 500ml hot fish stock
- Fennel Seed - 1 tsp fennel seeds
- Pollock - 2 skinless pollock fillets (about 200g), thawed if frozen, and cut into chunks
Instructions
- 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.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.