Mediterranean Fish Stew


Fennel + White Wine + Tomatoes + White Fish + Prawns = Fishy goodness

Serves: 2


1,5 tbsp olive oil

3/4 fennel bulb, grated

1/2 large onion, finely chopped

3 garlic cloves, finely chopped

1/2 red chilli, finely chopped

100ml white wine

200g cod fillets

150g raw king prawns

1 tbsp tomato puree

50ml vegetable stock

400g can chopped tomatoes

salt and season, to season

1/2 lemon, cut into wedges

garlic bread, to serve


1. Heat oil in large pan over medium high heat. Add the finely chopped fennel and onions and cook gently for 3-4 minutes or until soft. Add garlic and chilli and cook for another 1,5 minute. Add white wine and simmer for 1 minute.

2.  Add tomatoes, vegetable stock and tomato puree and bring to boil. Cover and simmer gently for 25 minutes. Season with salt and pepper.

3. Add cod fillets to the pan and cook for 10 minutes or until cooked and flaky. Add prawns and cook for another 3-4 minutes until prawns turn pink.

4. Taste stew and add salt and pepper if necessary. Serve with lemon wedges and garlic bread.


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