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Smoky fish stew with lemon and parsley recipe

21 ratings

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
Healthy
Dairy-free

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

If you don't have chopped tomatoes, chop up a tin of plum tomatoes instead

Each serving contains

Energy
940kj
222kcal 11%
Fat
4g 6%
Saturates
1g 4%
Sugars
7g 8%
Salt
0.8g 14%

of the reference intake
Carbohydrate 26.2g Protein 21.6g Fibre 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.