Warm nourishing and low in calories


Serves 4

  • 195 kcals per portion
  • 3 tbsp extra-virgin olive oil
  • 1 onion, peeled and finely sliced
  • 1 fennel peeled and finely sliced
  • 3 garlic cloves, peeled and finely sliced
  • 1 tsp smoked paprika
  • 400g tin chopped tomatoes
  • 750ml vegetable or chicken stock
  • 400g tin butter beans
  • 450g cod or hake
  • 150g frozen (defrosted) or raw prawns
  • 250 g baby spinach, shredded
  • Fresh parsley leaves to garnish


  1. Heat the olive oil in a large saucepan. Add the finely slice the onion, fennel and garlic to the pan.
  2. Fry gently, covered, for 10 minutes or until softened, then stir through the smoked paprika.
  3. Add the chopped tomatoes and stock and bring to the boil.
  4. Simmer gently for 10 minutes.
  5. Drain and rinse the beans and skin the fish and cut into large chunks. Turn down the heat and add the beans and fish to the pan.
  6. Simmer for 4 minutes or until the fish is almost cooked through, then add the prawns and spinach and cook until the prawns turn pink and the spinach is wilted.
  7. Taste and season, then ladle into bowls, scatter with parsley leaves and serve.

fish stew