• Holohan Coaching

Italian Fish Stew

Most people don't have enough fish in their diet. This is a great winter warmer that's packed with protein, super easy to make and is a great low carb option if you omit the bread.

Serves 4


2 Garlic cloves, crushed 1 onion, diced 100 g pancetta 1 stick of celery diced 1/2 a bulb of fennel diced 1 carrot peeled and diced 1 glass of white wine 1 tin chopped tomatoes 400 ml chicken stock 2 fillets of firm white fish (Cod for example) chopped in to bite sized chunks 250 g frozen prawns 1 tin borlotti beans Handful of parsley and basil leaves Juice of 1 lemon

Optional: sourdough bread.


Fry the crushed garlic cloves over medium heat in around 2 Tbs of olive oil for a couple of minutes.

Add the pancetta and cook for 5 minutes, then add the onion, celery, fennel and carrot and cook for a further 10 minutes until all the veg is soft, but not coloured.

Add the wine a let it cook off for a couple of minutes. Then add the chopped tomatoes and chicken stock. Leave to simmer over gentle heat for 10 minutes.

Add the fish for 5 minutes, then the prawns and beans. Leave to simmer until the fish and prawns are cooked through, around 5 minutes longer.

Take it off the heat, add the lemon juice and check the seasoning. Scatter over the herbs.

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