Rachel's Spanish Fish Stew

Serves 4


3 tablespoons olive oil 
1 white onion
2 fennel bulbs
1 red chilli
400g chopped tomatoes
100ml fish stock
150ml white wine
500g mussels
650g cod/monkfish, baked
2 cloves of garlic
50g chorizo
1½ teaspoons sweet paprika
1 teaspoon saffron (optional)
3 bay leaves


  • Heat the oil in a frying pan and add the onion, fennel, chorizo, chilli and garlic and saute for 3 minutes.
  • Add the paprika, saffron, bay leaves and tomatoes, and leave until reduced to a sauce of a thick consistency.
  • Add the fish stock and white wine and bring to a gentle simmer.
  • Add the mussels and let cook until they have opened, throw away any that do not open.
  • Add the fish to the stew and heat for a few minutes before serving.

Per portion

476 kcals, 2001 kjoules, 18.1 g fat, 3.7g saturates, 6.9g sugars 3g salt

Per 100g

78 kcals, 357 kjoules, 3.2g fat, 0.7g saturates, 1.2g sugars, 0.5g salt
Medium fat, low saturates, low sugars, medium salt

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