Mediterranean fish stew

Summon up the sights and smells of the Mediterranean coast with this light but filling fish stew. Leave out the potatoes and add in the lemon juice to make it even more summery.

Serves 2

5 tbsp extra virgin olive oil
1 small red onion, finely diced
2 cloves garlic, finely chopped
1/2 tsp fennel seeds
2 large tomatoes, diced
250g new potatoes, scrubbed and halved
500ml fish or vegetable stock
1/2 tsp salt
10 turns black peppermill
1/2 tsp chilli flakes
Handful parsley, roughly chopped
250g boneless white fish fillets (basa, pollack etc)
8 cooked king prawns, shelled
25g salted butter
1/2 lemon, juiced (optional)

Heat the oil in a large saute pan over a medium heat and gently fry the onions until they soften. Add the garlic and fennel seeds and fry for 2 mins, taking care not to colour the garlic too much. Stir in the tomatoes and the new potatoes.

Pour in the stock, salt, pepper, chilli flakes and parsley. Reduce over medium-high heat for 10 minutes.

Slide the fish fillets into the broth, making sure that they are covered by the sauce. Cook for a further 10 minutes until the fish can be broken up into bite-size chunks.

Stir in the butter, prawns and lemon juice if using and cook for 2 minutes at which point the prawns should be heated through.

Serve on its own or with crusty bread.


If you’re using frozen fish, just put it in with the stock and keep the same total cooking time.