Serves 4
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To serve:

  1. Heat the olive oil in a large casserole dish over a medium heat. Cook the onion, celery, fennel and some salt and pepper for 4-5 minutes until softened. Add thyme, chilli flakes and garlic and cook for 30 seconds longer.
  2. Add the white wine and the juice from the tinned tomatoes. Bring to a simmer and cook for 4-5 minutes until the liquid is reduced by about a half
  3. Add the plum tomatoes, vegetable stock, sultanas and capers. Simmer over a medium heat for 15-20 minutes
  4. Pat the fish dry with kitchen paper and season with salt and pepper. Add the fish pieces into the stew, stirring in very gently. Bring to a gentle simmer and cook for another five minutes
  5. Remove the casserole dish from the heat and cover with a lid and allow to sit for another five minutes — the fish will finish cooking in the hot stew
  6. Stir in the chopped parsley, then ladle the fish stew into serving bowls. Serve with boiled baby potatoes, rice or crusty bread.

Nutrition Facts

Per Serving: 353kcals, 7.4g fat (2.1g saturated), 23g carbs (12.2g sugars), 47.3g protein, 5.3g fibre, 0.845g sodium.

Dairy-freeDinnerFish & seafoodDiabetic-friendlyLow carbLow-fatSpecial OccasionsHigh-proteinMediterraneanFamily mealsCuisinesSlow cookerFree-fromDinner partyComfort foodMake it Healthy

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