Classic Low Fat fish stew recipe
information
Calories per serving 295.
ingredients
low fat cooking spray
225 g (8 oz) leeks, sliced
1 fennel bulb, shredded thinly
1/2 teaspoon cayenne pepper
finely grated zest and juice of 1 orange
3 tablespoons Pernod
400 g can of chopped tomatoes
2 tablespoons tomato puree
2 sprigs of fresh thyme or 1 teaspoon dried thyme
150 ml (5 fl oz) fish stock
350 g (12 oz) skinless haddock fillets, cubed
100 g (3 1/2 oz) cooked prawns, peeled
salt and freshly ground black pepper
225 g (8 oz) leeks, sliced
1 fennel bulb, shredded thinly
1/2 teaspoon cayenne pepper
finely grated zest and juice of 1 orange
3 tablespoons Pernod
400 g can of chopped tomatoes
2 tablespoons tomato puree
2 sprigs of fresh thyme or 1 teaspoon dried thyme
150 ml (5 fl oz) fish stock
350 g (12 oz) skinless haddock fillets, cubed
100 g (3 1/2 oz) cooked prawns, peeled
salt and freshly ground black pepper
method
1. Spray a small saucepan with low fat cooking spray, and add the leeks and fennel. Cover the pan and cook gently for about 5 minutes until the vegetables are tender.
2. Stir in all the ingredients except the haddock and prawns, and bring to the boil. Simmer, uncovered, for 15 minutes.
3. Add the haddock and prawns and cook for a further 5 minutes, until the fish is cooked through and flakes easily. Season to taste.
2. Stir in all the ingredients except the haddock and prawns, and bring to the boil. Simmer, uncovered, for 15 minutes.
3. Add the haddock and prawns and cook for a further 5 minutes, until the fish is cooked through and flakes easily. Season to taste.
serving amount
serves 4
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