500 g fish offcuts (no oily fish)
plus any bones
1 onion, quartered
1 celery stalk
trimmings of fennel bulb (see
stew ingredients, right)
1 Tbs peppercorns
For the stew:
2 Tbs olive oil
1 onion, thinly sliced
3 garlic cloves, thinly sliced
1 small fennel bulb, thinly sliced
1 tsp coriander seeds
250 ml fish stock
1 orange-juice and 2 strips of peel
1400 g tin chopped tomatoes
2 bay leaves
½ tsp herbes de Provence or tarragon
pinch of saffron
salt and pepper
750g white fish fillet, such as pollock, monkfish or halibut
8 tiger prawns, shells on
- To make your own stock, put fish offcuts (if buying filleted fish, ask for the bones-you can freeze them for later use) in a deep pan.
- Add the onion, celery, fennel trimmings and peppercorns and cover with water.
- Simmer for about 45 minutes and strain, removing any froth.
- For the stew, heat oil in a large non-stick saucepan and gently fry the onion, fennel, garlic and coriander seeds for 15 minutes, until tender.
- Add fish stock, orange juice, orange peel and tomatoes, and a tomato tin of cold water.
- Add bay leaves, herbs and saffron.
- Season and simmer for 20-25 minutes.
- Add fish, monkfish first if using, prawns last.
- Cover and cook for a further 4 minutes until fish and prawns are cooked through.
- Serve piping hot and scattered with fresh parsley.