Tiger prawn & fish stew
Waitrose and Partners

Tiger prawn & fish stew

4 out of 5 stars(1) Rate this recipe
HealthyHigh protein
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook25 mins
  • Total time40 mins

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Ingredients

  • 1 tbsp olive oil
  • 1 leek, finely chopped
  • 1 small fennel bulb, finely chopped
  • ½ tsp sweet smoked paprika
  • 1 tbsp tomato purée
  • 2 tsp sherry vinegar (or white or red wine vinegar)
  • 200g tomatoes, roughly chopped (or a 227g can chopped tomatoes)
  • 500ml Cooks’ Ingredients fresh fish stock
  • 220g Big & Juicy Whole Madagascan Tiger Prawns, defrosted
  • 4 120g white fish fillets (such as cod or hake)
  • handful flat leaf parsley, roughly chopped

Method

  1. Heat the oil in a large sauté pan or shallow casserole. Add the leek and fennel with a pinch of salt, cover and sweat for 5 minutes, then uncover and fry for another 5 minutes until soft and turning golden. Add the paprika and tomato purée, then fry for 2 more minutes.

  2. Stir in the vinegar and tomatoes, fry for 1 minute, then add the fish stock and simmer for 5 minutes. Remove the shells from the prawns, leaving the tails on, if liked. Nestle in the prawns and fish, then cover and simmer for 5 minutes, until the fish is cooked right through and the prawns are a pinky orange colour.

  3. Check the seasoning (it will probably benefit from a pinch of sugar or honey) and serve in shallow bowls, scattered with the parsley. Serve with a dollop of mayonnaise or crème fraîche, if liked.

Cook’s tip

Try adding a glass of white wine to the stew in place of the vinegar, letting the alcohol bubble off for a couple of minutes before adding the fish stock.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

855kJ/ 209kcals

Fat

4.7g

Saturated Fat

0.7g

Carbohydrates

5.6g

Sugars

5.1g

Fibre

3.4g

Protein

34.4g

Salt

1.42g

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Waitrose 2 Mediterranean Sea Bass Fillets180g

180g

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Overall rating (4/5)

4 out of 5 stars1 rating