Quick Fish Stew

Bring the Med to your kitchen with this delicious taste of the sea - quick, easy and packed with flavour, what's not to love? Perfect for two hungry people or make it go further for four people with chunks of buttered bread and maybe some rice.

I think people get a bit nervous about cooking fish and seafood at home but if you use sustainable fish (and you should!) and treat it delicately, the results can honestly be magical. For this recipe, you can even use frozen fish and prawns, just make sure they're thoroughly defrosted before you start cooking.

Quick Fish Stew

Serves 2-4

3 tbsp rapeseed or olive oil 

1 onion, sliced 

3 garlic cloves, sliced 

1 tsp smoked paprika 

400g tin chopped tomatoes 

750ml vegetable or chicken stock 

400g tin butter beans

450g white fish, cut into large chunks

150g raw prawns

1 tsp dried oregano

sea salt and freshly ground black pepper

Heat the oil in a large saucepan. Add the onion and garlic with a pinch of salt then fry gently, covered, for 10 minutes or until softened.

Stir through the smoked paprika and continue to cook (uncovered) for a further 5 minutes. Add the chopped tomatoes and stock and bring to the boil. Simmer gently for 10 minutes. 

Drain and rinse the beans. Turn down the heat and add the beans and white fish to the pan. Simmer for 4 minutes or until the fish is almost cooked through, then add the prawns and oregano. Cook until the prawns turn pink. Taste and season with salt and pepper, then ladle into bowls and serve.