One Pan Fish Stew

This recipe is gluten and dairy-free.

Prep Time
20 minutes
Cook Time
25 minutes
Serves 1
One Pan Fish Stew


Step 1. Warm the oil in a saucepan, add the spring onion, garlic, and fennel and cook for 2-3 minutes or until onion has softened. Add the tomato, potato, water and seasonings, cover and cook gently for 10-15 minutes or until potato is just about tender.

Step 2. Place the fish on top of the sauce, cover and cook for a further 5-10 minutes or until fish is cooked. Serve garnished with a few sprigs of reserved fennel fronds and a squeeze of lemon juice.


  • 1 teaspoon olive oil
  • 2 spring onions (20g), finely chopped
  • 2 cloves garlic, finely chopped
  • ¼ small bulb fennel (50g), thinly sliced, and fronds reserved for garnishing
  • 210g can chopped tomatoes
  • 1 chat (baby) potato (70g), cut into 1cm pieces
  • ¼ cup water
  • Salt and freshly ground black pepper, to taste
  • 120g white fish fillet eg barramundi with skin
  • Lemon, for serving

Per serve:

Energy: 873kj (210kcal)

Protein: 20.3g

Fat: 3.7g

Carbohydrates: 18.5g

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