400kcal or Less Meal Recipes

Tomato Fish Stew

Time 35 minutes

Serves 2

Calories  346

Fish Stew


1 tbsp olive oil

1 tsp fennel seeds

2 diced carrots

2 diced celery sticks

2 finely chopped garlic cloves

2 thinly sliced leeks

400g can of chopped tomatoes

500ml hot fish stock

2 x approx. 200g skinless Pollock fillets, cut into chunks

85g raw shelled king prawns



  1. Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
  2. Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.