Fish stew with fennel
This hearty fish stew is easy to cook and full of wonderful Mediterranean flavours. Mild paprika adds a gentle spice and the fennel a hint of aniseed.
- Preparation Time30 mins
- Cooking Time1 hour 15 mins
Nutrition per serving
- Energy417 Kcals
- Saturated Fat6.9g
- 250g potatoes, peeled and cut into 2cm chunks
- 150g broad beans
- 1 red onion, peeled and sliced
- 2 garlic cloves, peeled and finely chopped
- 1 head of fennel, trimmed and chopped
- ½ yellow pepper, deseeded and chopped
- 1tsp paprika
- 150ml dry white wine or fish stock
- 400g tin of chopped tomatoes
- 2tbsp Kikkoman Soy Sauce
- 550g white fish fillets, eg monkfish, haddock or hake, skinned and cut into 2.5cm pieces
- 175g raw prawns, peeled
Boil the potatoes and beans for 5 minutes until the beans are tender and the potatoes still firm. Drain, set the potatoes aside and cool the beans under cold water before slipping off their outer skins.
Heat the oil in a large pan and gently fry the onion for 5 minutes. Add the garlic, fennel, pepper and par-boiled potatoes and fry for a further 5 minutes, stirring occasionally.
Add the paprika, fry for 2 minutes, then add the wine or stock, tomatoes and soy sauce. Cover and leave to simmer for 15 minutes or until the potatoes are tender.
Add the fish, prawns and broad beans and simmer for a further 5 minutes until the fish and prawns are cooked and the beans heated through. Serve at once with crusty bread.
TipUse one type of white fish or a mixture. Monkfish is particularly suitable for fish stews as its firm flesh holds its shape when cooked.
VariationIf the mild aniseed flavour of fennel is not to your taste, replace with a chopped green or yellow pepper or 2 small chopped courgettes.