Healthy Fish Stew
This Mediterranean-style fish stew is really easy, really flavourful, and most
of all - super healthy. We left out traditional ingredients like saffron to make
it cheaper, and mussels because it was just getting a bit too complicated. We
kept it simple with cod and prawns, and it's delicious.
MAKES:
4
PREP TIME:
0 HOURS 25 MINS
TOTAL TIME:
1 HOUR 15 MINS
INGREDIENTS
50 ml vegetable Oil
1 onion, finely diced
3 cloves garlic, finely diced
1 green pepper, deseeded and chopped in to 1 cm pieces
1 bulb fennel, finely diced
1 tsp. fennel seeds
1 tsp. sweet smoked Paprika
200 ml white wine
300 g Baby plum tomatoes chopped in half
Salt and pepper
500 ml Fish Stock
500 g new potatoes, cut into approx 2cm pieces
1 tsp. salt
Pinch of white pepper
400 g White fish, firm, we used cod
200 g Raw prawns
50 g Finely chopped parsley
DIRECTIONS
Heat the oil in a large heavy bottomed pan over a medium heat. Add onion,
fennel, fennel seeds and green pepper and sweat for 10 minutes with the lid on.
Add the garlic and sweat for 5 more minutes.
Add smoked paprika and cook for two more minutes with the lid off.Then add the
white wine to deglaze the pan, scraping up anything left on the bottom of the
pan.
Add chopped tomatoes and fish stock and bring to a boil. Reduce to a simmer and
then add potatoes. Cook for approx. 25 – 30 minutes until the potatoes are
cooked and the sauce has thickened up slightly.
Add the fish and carefully stir in. Allow to simmer for 3 minutes until nearly
cooked. Then add prawns and cook for a further 2 minutes until the fish is
opaque and the prawns are pink.
Stir in parsley, season to taste and serve in large bowls with lots of crusty
bread.