Fish, fennel and tomato stew

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Fish, fennel and tomato stew

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  • 0:15 Prep
  • 0:40 Cook
  • 4 Servings
  • Capable cooks

This hearty fish stew will warm you up from the inside on cold winter nights.

Featured in
Winter recipes, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 1 large brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 2 fennel bulbs, trimmed (reserve leaves), thick outer leaves removed, thinly sliced
  • 1/2 cup dry white wine
  • 3 cups fish stock
  • 2 x 400g cans diced tomatoes
  • 1 teaspoon caster sugar
  • 750g boneless white fish fillets (see note)
  • 2 tablespoons flat-leaf parsley, chopped
  • 2 teaspoons finely grated lemon rind
  • Sliced ciabatta bread, grilled, to serve

Method

  • Step 1
    Heat oil in a large saucepan over medium heat. Add onion and garlic. Cook, stirring often, for 3 minutes or until onion is soft. Add fennel slices. Cook, stirring often, for 8 minutes or until fennel is soft.
  • Step 2
    Stir in wine. Cook for 2 minutes. Add stock, tomatoes, sugar, and salt and pepper. Stir to combine. Cover with a tight-fitting lid. Bring to the boil. Reduce heat to medium-low. Simmer for 20 minutes.
  • Step 3
    Cut fish into large pieces. Add to tomato mixture. Cover. Cook, stirring occasionally, for 3 minutes or until fish is cooked through.
  • Step 4
    Stir through parsley and 2 tablespoons chopped reserved fennel leaves. Spoon into serving bowls. Sprinkle with lemon rind. Season with salt and pepper. Serve with grilled ciabatta slices.

  • High protein
  • Low carb
  • Low fat
  • Low kilojoule

Nutrition

  • 1305 kj

    Energy

  • 9g

    Fat Total

  • 2g

    Saturated Fat

  • 6g

    Fibre

  • 35g

    Protein

  • 101mg

    Cholesterol

  • 915.18mg

    Sodium

  • 13g

    Carbs (sugar)

  • 16g

    Carbs (total)

All nutrition values are per serve

Notes

Thick fish fillets such as ling or blue eye would be good for this recipe.

  • Author: Annette Forrest
  • Image credit: Louise Lister
  • Publication: Super Food Ideas

Source: taste.com.au

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