Mediterranean Fish Stew
This flavorful seafood stew is a comforting and aromatic dish that is perfect for a cozy dinner. The combination of tender fish, succulent prawns, and a rich tomato-based broth infused with aromatic fennel and garlic creates a satisfying and heartwarming meal. Enjoy a bowl of this stew with some crusty bread for a truly delicious dining experience.
— Constant Cookbook
Ingredients
- olive oil
- 2 garlic cloves , sliced
- a small fennel bulb , halved and shredded
- a pinch dried chilli flakes (optional)
- 1 tsp paprika
- 150ml white wine
- 1 x 400g tin plum tomatoes
- 300ml chicken stock
- 400g firm white sustainable fish , skinless, cut into chunks
- 250g cooked peeled prawns
- a bunch flat-leaf parsley , chopped
Instructions
- Heat the oil in a deep frying pan over a high heat and fry the fennel, onion and garlic for 1 min. Pour in the stock and bring to a simmer, then cook for 5 mins until the veg is tender.
- Stir in the paprika, tomatoes, vinegar and a pinch of sugar. Simmer gently for 5 mins until thickened slightly. Nestle the fish into the mixture and cover with a lid. Cook for 5 mins more until the fish is tender and cooked through. Check the seasoning, sprinkle over the parsley, then serve with crusty bread on the side.
Yield
Serves 4
Nutrition
- Calories: 253 calories
- Fat Content: 9 grams fat
- Saturated Fat Content: 1 grams saturated fat
- Carbohydrate Content: 14 grams carbohydrates
- Sugar Content: 13 grams sugar
- Fiber Content: 6 grams fiber
- Protein Content: 26 grams protein
- Sodium Content: 0.7 milligram of sodium
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