Tomato and fennel fish stew

0
50
Tomato and fennel fish stew
  • 0:20 Prep
  • 0:45 Cook
  • 4 Servings
  • Capable cooks

This fish stew is perfect mopped up with pieces of crusty bread.

Featured in
Low kilojoule, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 1 baby fennel, trimmed, thinly sliced (reserve fronds)
  • 1 tablespoon plain flour
  • 600g boneless firm white fish fillets, cut into 3cm pieces
  • Chargrilled crusty bread, to serve

Tomato and fennel sauce

  • 1 tablespoon olive oil
  • 4 garlic cloves, finely chopped
  • 1 1/2 teaspoons fennel seeds
  • 3/4 cup dry white wine
  • 4 cups tomato passata
  • 2 cups Massel chicken style liquid stock
  • 2 dried bay leaves

Method

  • Step 1
    Make Tomato and fennel sauce: Heat oil in a saucepan over medium heat. Add garlic and fennel seeds. Cook, stirring, for 1 minute or until fragrant. Add wine. Simmer for 3 minutes or until reduced by two-thirds. Add passata, stock and bay leaves. Reduce heat to low. Simmer for 30 minutes or until mixture thickens. Season. Remove from heat. Reserve 3 cups of sauce (for Calabrese chicken – see related recipe).
  • Step 2
    Heat oil in a large saucepan over medium-low heat. Add fennel. Cook, stirring occasionally, for 7 minutes or until fennel has softened. Add flour. Cook, stirring, for 1 minute. Gradually stir in remaining tomato and fennel sauce (2 1/2cups) and 2 cups cold water. Bring to a simmer. Reduce heat to low. Simmer for 5 minutes or until thickened.
  • Step 3
    Add fish. Simmer for 3 minutes or until fish is just cooked through. Divide stew between bowls. Sprinkle with reserved fennel fronds. Serve with bread.

  • Low carb
  • Low kilojoule

Nutrition

  • 1452 kj

    Energy

  • 13g

    Fat Total

  • 2g

    Saturated Fat

  • 5g

    Fibre

  • 29g

    Protein

  • 81mg

    Cholesterol

  • 827.81mg

    Sodium

  • 13g

    Carbs (sugar)

  • 21g

    Carbs (total)

All nutrition values are per serve

Notes

Love seafood? You could add some mussels and prawns in step 3 when adding fish.

  • Author: Kirrily La Rosa & Alison Adams
  • Image credit: Craig Wall
  • Publication: Super Food Ideas

Source: taste.com.au

LEAVE A REPLY

Please enter your comment!
Please enter your name here