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Fish stew with fennel

Ingredients for 4 portions

Per portion: 1361 kJ / 325 kcal

  • 250 g/  9 oz potatoes, peeled and cut into 2cm/¾ in chunks
  • 150 g / 5 oz broad beans
  • 2 tbsp vegetable or sunflower oil
  • 1 red onion, peeled and sliced
  • 2 garlic cloves, peeled and finely chopped
  • 1 head of fennel, trimmed and chopped
  • ½ yellow pepper, deseeded and chopped
  • 1 tsp paprika
  • 150 ml / ¼ pt dry white wine or fish stock
  • 400 g/ 14 oz tin of chopped tomatoes
  • 2 tbsp Kikkoman naturally brewed soy sauce
  • 550 g /1 ¼ lb white fish fillets, eg monkfish, haddock or hake, skinned and cut into 2.5cm/1in pieces
  • 175 g / 6 oz raw prawns, peeled


Preparation time: 1h

Boil the potatoes and beans for 5 minutes until the beans are tender and the potatoes still firm. Drain, set the potatoes aside and cool the beans under cold water before slipping off their outer skins.

Heat the oil in a large pan and gently fry the onion for 5 minutes. Add the garlic, fennel, pepper and par-boiled potatoes and fry for a further 5 minutes, stirring occasionally.

Add the paprika, fry for 2 minutes, then add the wine or stock, tomatoes and soy sauce. Cover and leave to simmer for 15 minutes or until the potatoes are tender. 

Add the fish, prawns and broad beans and simmer for a further 5 minutes until the fish and prawns are cooked and the beans heated through. Serve at once with crusty bread.

Tip: Use one type of white fish or a mixture. Monkfish is particularly suitable for fish stews as its firm flesh holds its shape when cooked.

Variations: If the mild aniseed flavour of fennel is not to your taste, replace with a chopped green or yellow pepper or 2 small chopped courgettes.