Mediterranean Fish Stew

  • Prep: 10 Minutes
  • Cook: 40 Minutes
  • Serves: 4
Calories 345
Carbs 16
Fat 13
Protein 36
Free From


  • 3 tbsp. olive oil
  • 1 red onion, peeled and sliced
  • 3 garlic cloves, peeled and finely chopped
  • 1–2 tsp. chilli flakes
  • 2 tbsp. tomato puree
  • 1kg tomatoes roughly chopped (any tomatoes)
  • 2–3 tbsp. mixed herbs
  • 2 tsp. paprika
  • 500ml fish or vegetable stock
  • 2 skinless basa fillets chopped into chunks (substitute any white fish)
  • 500g large raw prawns
  • 1 lemon
    To Serve

  • Handful of fresh parsley


  1. Heat the olive oil in a stew pan on a medium heat, add the onion and garlic and cook for a couple of minutes, stirring occasionally, before adding the chilli flakes, some salt and pepper and cooking for a few minutes further until the onions start to soften.
  2. Add the tomato puree, tomatoes, mixed herbs, paprika and a bit more seasoning and cook for about 10 minutes until the tomatoes soften nicely stirring occasionally.
  3. Add the stock, stir through and being to a simmer for 10 minutes.
  4. Gently place the fish chunks into the liquid and allow to cook for 5 minutes. Add the prawns and cook for a further 5 minutes or until the fish is cooked through.
  5. Squeeze over the lemon juice, sprinkle parsley over the top and serve with either rice or potatoes and vegetables of your choice.