You can use any white fish but the thicker fillets are better. On non-fast days, serve with some brown rice, quinoa or a slice of warmed wholegrain bread.
PREP 15 MINS
COOK 25 MINS
PER SERVING 161 CALS PROTEIN 22.5G CARBS 7.5G FAT 4G FIBRE 4G
1 tbsp olive oil
1⁄2 medium onion, peeled and thinly sliced
1 medium fennel bulb, trimmed, halved lengthways and thinly sliced, any fronds reserved
2 garlic cloves, peeled and very thinly sliced
1 tsp ground coriander
400g can chopped tomatoes
2 tbsp tomato purée
300g skinless white fish fillets, such as cod or haddock, cut into 2cm-3cm chunks
200g cooked peeled prawns, thawed if frozen
finely pared or grated zest of 1 small lemon
15g bunch fresh flat-leaf parsley, leaves roughly chopped
1. Heat the oil in a large wide-based saucepan or flameproof casserole. Add the onion and fennel, cover with a lid and fry over a low-medium heat for 8 minutes, or until the fennel starts to soften, stirring occasionally.
2. Stir in the garlic and coriander and cook for 1 minute, then add the tomatoes and tomato purée, along with 400ml water. Season with a little salt and ground black pepper and bring to a simmer.
3. Reduce the heat, cover loosely with a lid and cook for 5 minutes, stirring occasionally. Remove the lid then simmer for a further 5-6 minutes, or until the fennel is almost soft and the liquid has reduced, stirring regularly.
4. Stir in the fish, then simmer gently for 2-3 minutes. Scatter the prawns on top and cook for a further 1-2 minutes, or until the fish is cooked and the prawns are hot.
5. Combine the lemon zest and parsley in a small bowl and scatter over the top, along with any reserved fennel fronds. Serve with lots of green beans or long-stemmed broccoli.