Skinny Spanish fish stew recipe

(86 ratings)

Flavour-packed skinny Spanish fish stew is ready in 30 mins. Made with cod, king prawns and a rich tomato sauce, but this recipe is only 236 calories

(Image credit: TI Media Limited)
  • healthy
Preparation Time10 mins
Cooking Time20 mins
Cost RangeCheap
Nutrition Per PortionRDA
Calories236 Kcal12%

Flavour-packed skinny Spanish fish stew can be ready in just 30 mins. Made with cod, king prawns and a rich tomato sauce, this mouth-watering dish serves 1 and works out at only 236 calories per serving - perfect if you're counting calories or trying to be good. This stew is served with a homemade cauliflower couscous, which is light and easy to make.


  • spray oil
  • 100g fennel, sliced, fronds reserved
  • 1tsp sweet or hot smoked paprika
  • 125g tomato passata
  • 125ml vegetable stock
  • 100g cod
  • 75g fresh king prawns
  • zest and juice of 1 lemon
  • 40g green beans
  • 80g cauliflower florets
  • 1tbsp chopped fresh parsley




  1. Put a squirt of spray oil and the fennel into a medium pan on a low-medium heat and gently cook until tender.
  2. Add the paprika, tomato passata and vegetable stock. Cook over a high heat for 5 mins, until thickened.
  3. Add the cod and fresh king prawns, stir well to coat in the sauce and cook for a further 5 mins, until both are just cooked through. Season to taste and add lemon zest and juice.
  4. Meanwhile, cook the green beans in boiling water for 3-4 mins, until just tender. Whizz the cauliflower in a food processor.
  5. Toss the cauli ‘couscous’ with a squeeze of lemon juice and serve with the fish stew and beans, scattered with fresh parsley.
Top Tip for making Skinny Spanish fish stew

If you've got leftovers, store in an airtight container in the fridge for up to 1 day. Re-heat thoroughly before serving.


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