Fish, saffron and tomato stew

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Fish, saffron and tomato stew

(3) Rate it

  • 0:25 Prep
  • 0:35 Cook
  • 4 Servings
  • Capable cooks

Dish up hearty, wholesome fare for the family with this delicious fish stew.

Featured in
Winter recipes, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 1 medium brown onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 small leek, thinly sliced
  • 1 small fennel bulb, thinly sliced (fronds reserved)
  • 1 celery stalk, trimmed, thinly sliced
  • 1/2 cup dry white wine (optional)
  • 800g can diced tomatoes
  • 2 cups fish stock
  • Large pinch saffron
  • 200g chat potatoes, quartered
  • 200g salmon fillet, chopped
  • 400g boneless firm white fish fillets, chopped
  • Lemon wedges, to serve

Method

  • Step 1
    Heat oil in a large saucepan over medium-high heat. Add onion, garlic, leek, fennel and celery. Cook for 10 minutes or until softened.
  • Step 2
    Add wine, if using, tomatoes, stock, saffron, potatoes and 2 cups of cold water. Bring to the boil. Reduce heat to medium-low. Simmer, uncovered, for 15 minutes or until potato is tender and sauce reduces. Add fish. Cook for 5 minutes or until just cooked through. Sprinkle with fennel fronds. Serve with lemon wedges.

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

Nutrition

  • 1430 kj

    Energy

  • 9.9g

    Fat Total

  • 1.8g

    Saturated Fat

  • 7.1g

    Fibre

  • 34.7g

    Protein

  • 72mg

    Cholesterol

  • 653mg

    Sodium

  • 18.8g

    Carbs (total)

All nutrition values are per serve

Notes

Freezing tip: You could freeze the fish stew for 1 month, after letting it cool. Defrost in fridge overnight. Heat gently until hot on the stove-top or in the microwave so you don’t overcook the fish.

  • Author: Liz Macri & Emma Braz
  • Image credit: Al Richardson & Andrew Young
  • Publication: Super Food Ideas

Source: taste.com.au

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