Fish stew

Thursday, February 08, 2018. Author Nicola Hanson and Sabrina Neilson

Fish stew

Serves 1

This warming stew is low in saturated fat and packed with protein and fiber, so is excellent for stabilizing blood sugar levels. The fish in provides anti-inflammatory omega-3 fatty acids, important for heart health as well as micronutrients such as selenium and zinc, vital for immune health and supporting thyroid function


3 oz white fish-cod, halibut, or similar (90g)
2 oz shrimp-peeled and cleaned (60g)
1 tsp fennel seeds (5g)
2 carrots-chopped
2 celery stalks-chopped
6 oz tinned tomatoes (180g)
2 cloves garlic-sliced
2 leeks-sliced
2 cups fish stock (500ml)
1 Tbsp olive oil (15ml)
1 tsp fresh thyme or parsley leaves-chopped (5g)
salt and pepper to taste


1. Heat the oil in a large pan. Add the fennel seeds, carrots, celery, and garlic, and cook for 5 mins.

2. Add the leeks, tomatoes and stock, season with salt and pepper and bring to the boil.

3. Cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.

4. Add the fish and prawns and gently cook for 2 mins

5. Sprinkle with fresh parsley and enjoy

Nutritional profile per serving

Calories: 504
Protein: 34g
Carbs: 56g
Fats: 16g

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