Simple fish stew

This easy fish stew recipe is a delicious and nutritious option for a comforting meal. With white fish fillets and juicy king prawns, it is a delight for all seafood lovers. The dish is expertly prepared in a rich tomato sauce and is perfectly paired with a mix of vegetables that make up a significant portion of the recommended daily intake. With its quick preparation and wholesome ingredients, this one-pot wonder ensures a filling and healthy feast.

Ingredients

  • 1 tbsp olive oil
  • 1 tsp fennel seeds
  • 2 carrots, diced
  • 2 celery sticks, diced
  • 2 cloves of garlic, finely chopped
  • 2 leeks, thinly sliced
  • 400 g canned chopped tomatoes
  • 500 ml hot fish stock
  • 2 pollack fillets without skin (approx. 200 g), thawed if frozen and cut into pieces
  • 85 g raw, peeled king prawns

Preparation steps

  1. Heat the oil in a large pan
  2. Add fennel seeds, carrots, celery and garlic
  3. Cook for 5 minutes until softened
  4. Add leeks, tomatoes and broth
  5. Season and bring the mixture to a boil
  6. Cover and simmer until vegetables are tender and sauce has thickened and slightly thickened, 15-20 minutes
  7. Add the fish and spread over the shrimp
  8. Cook for another 2 minutes until the seafood is lightly cooked
  9. Pour the stew into bowls
  10. Serve with a spoon and enjoy

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
346 8g 1g 20g 17g 11g 42g 1.7g

Equipment and tools

For this recipe you will need the following equipment and tools:

  • A big pot
  • A wooden spoon
  • A cutting board
  • A sharp knife
  • A can opener

Allergen information

This simple fish stew contains the following allergens:

  • Fish
  • Shellfish (shrimp)

Please exercise caution if you or your guests have allergies or dietary restrictions related to these ingredients.

Storage and leftovers

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the stew on the stove until heated through. Be sure to consume the leftover stew within the recommended storage time.

Health Benefits of Easy Fish Stew

A simple fish stew is not only delicious but also offers a variety of health benefits. Packed with nutritious ingredients, this stew is a great addition to your diet. Let’s take a closer look at some of the health benefits of this dish:

1. Olive oil

Using olive oil in this recipe provides healthy fats that are beneficial for heart health. Olive oil is rich in monounsaturated fats, which may help lower cholesterol and reduce the risk of heart disease.

2. Fennel seeds

Fennel seeds not only add a unique taste, but also have numerous health benefits. They are known for their anti-inflammatory properties and can help improve digestion. Fennel seeds are also a good source of fiber, vitamins and minerals.

3. Carrots

Carrots are rich in vitamin A, which is essential for good eyesight. They also contain antioxidants that help protect against free radicals and may reduce the risk of certain cancers. Carrots are also a great source of fiber and promote healthy digestion.

4. Celery

Celery is a low-calorie vegetable that adds crunch and flavor to the stew. It is an excellent source of vitamins, minerals and fiber. Celery also contains antioxidants and has anti-inflammatory properties that can support overall health.

5. Garlic

Garlic not only improves the taste of the stew but also provides numerous health benefits. It has antibacterial and antiviral properties and can help strengthen the immune system. Garlic is also known to support heart health and has been linked to a reduced risk of certain cancers.

6. Leeks

Leeks are a great addition to this fish stew because they are low in calories but full of nutrients. They are a good source of vitamins A, C and K, as well as minerals such as iron and manganese. Leeks also contain antioxidants and have potential anti-inflammatory properties.

7. Tomatoes

Tomatoes are a key ingredient in this stew, adding flavor and important health benefits. They are rich in vitamins A, C and K as well as potassium. Tomatoes are also rich in antioxidants, particularly lycopene, which has been linked to various health benefits, including a reduced risk of heart disease and certain types of cancer.

8. Fish

This stew consists of pollock fillets and king prawns, both of which contain high-quality protein. Fish is an excellent source of omega-3 fatty acids, which are essential for brain function and heart health. Omega-3 fatty acids are associated with reduced risk of inflammation, improved cognitive function and lower risk of heart disease.

You might also like