Smoky fish stew with lemon and parsley recipe
A smoky, healthy fish stew recipe that uses frozen white fish fillets for a wallet-friendly version of a luxurious seaside-inspired dish. This gorgeous stew melds the flavours of garlic, paprika and fennel paired with soft and flaky fish and lifted with fragrant lemon juice and fresh parsley.
See method- Serves 4
- 5 mins to prepare and 40 mins to cook
- 222 calories / serving
- Freezable
- Dairy-free
- Healthy
Ingredients
- 1tbsp olive oil
- 1 onion, thickly sliced
- 1 garlic clove, finely chopped
- 1tsp fennel seeds, crushed
- 1tsp smoked paprika
- 300ml (½pt) reduced-salt veg stock
- 400g tin chopped tomatoes
- 400g (13oz) miniature or baby new potatoes, halved
- 450g (14½oz) frozen white fish fillets
- small handful curly parsley, chopped
- 1 lemon, finely zested, cut into wedges
Each serving contains
- Energy
- 940kJ 222.0kcal
- Fat
- 4g
- Saturates
- 1g
- Salt
- 0.8g
- Sugars
- 7g
of the Reference intake
Carbohydrate 26.2gProtein 21.6gFibre 4.1g
Method
- Heat the oil in a large pan and cook the onion, garlic and fennel seeds for 5 minutes, until softened. Stir in the smoked paprika and cook for another 2 minutes.
- Add the stock, chopped tomatoes and new potatoes, bring to the boil and cook for 15-20 minutes, until the potatoes are almost done.
- Add the frozen fish fillets to the pan, bring back to the boil and simmer gently for another 8-10 minutes, or until cooked through. Break up the fish a little as you stir and season.
- Mix the parsley and lemon zest. To serve, spoon the stew into 4 bowls and scatter over the parsley and lemon mixture. Serve with lemon wedges.
