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Tomato-and-fennel-fish-stew

Tomato & Fennel Fish Stew Recipe

Looking for something warming and hearty? This is perfect. Top tip: Leave the seeds in the chilli for an extra spicy kick. Add 1 x 400g tin of chickpeas for extra protein, or bulk out the stew with par-cooked baby potatoes. Make sure that you mop up the delicious juices with some crusty bread.  




Serves: 4
Prep Time: 10 Minutes
Cook Time: 35 Minutes

Ingredients

  • 1 tbsp olive oil
  • 1 large onion, finely chopped
  • 2 fennel bulbs, trimmed and thinly sliced, leaves reserved
  • 3 garlic cloves, crushed
  • 1 green chilli, deseeded and finely chopped
  • 120ml white wine
  • 700ml fish or vegetable stock
  • Juice of ½ a lemon
  • 2 x 400g tins of chopped tomatoes
  • Pinch of sugar
  • Salt and black pepper
  • 750g skinless white fish fillets, chopped into bite-sized pieces
  • 2 tbsp fresh parsley, chopped
To serve:
  • Crusty bread

Instructions

  1. Heat the oil in a large saucepan over a medium heat and cook the onion for 3-4 minutes. Add the fennel slices and cook for another 6-7 minutes, stirring often. Add the garlic and chilli and cook for another two minutes.
  2. Stir in the wine and cook for one minute, then add the stock, lemon juice, tomatoes, sugar and some salt and pepper. Stir to combine.
  3. Cover with a lid and bring to the boil, then reduce the heat to medium-low and simmer for 20 minutes.
  4. Add the fish to the pan, cover and simmer for four minutes or until thoroughly cooked.
  5. Stir in the reserved fennel leaves and the parsley. Taste the stew and season to taste. Serve with crusty bread.

Per Serving 375kcals, 7.3g fat (1.3g saturated), 21.8g carbs, 7.4g sugars, 50.7g protein, 7g fibre, 0.499g sodium

See More Recipes 

This gorgeous recipe is courtesy of our sister website easyfood.ie. Easy Food is Ireland’s go-to source for all things food. It is the ultimate cooking and kitchen guide for home cooks, from fail-safe recipes to expert tips from our very own custom-built test kitchen. Visit easyfood.ie for more great recipes, and don’t forget to pick up a copy of our magazine!


About the Author

Easy Food is Ireland's No.1 food magazine and always answers the question, “What’s for dinner?". It is the ultimate kitchen and cooking guide for home cooks, with every issue containing a delicious mix of cooking tips, budget recipes, easy meal ideas and nutritional information. We have step-by-step recipes with accompanying cook-along videos on our YouTube channel, as well as practical information from Home Economics teachers in each issue. There’s something for everyone, as young cooks can flip to the Kids’ Kitchen section for fun kitchen tips, kid-friendly cooking products and a cut-out-and-keep recipe that they’re sure to love! Check out Easy Food on Facebook, Twitter, Instagram and YouTube.
 

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