Serves 4
1 tbsp olive oil
1 large onion, chopped
2 celery stalks, chopped
1 small fennel bulb, chopped
Salt and black pepper
4 large garlic cloves, crushed
½ tsp dried thyme
Pinch of dried chilli flakes
150ml white wine
2 x 400g tins of whole peeled plum tomatoes, juice reserved
750ml vegetable stock
30g sultanas
2 tbsp capers, rinsed and drained
1kg firm white fish (e.g. hake), cut into large cubes
Large handful of fresh parsley, chopped
To serve:
Garlic and parsley toast, crusty bread, rice or boiled baby potatoes
- 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.
- 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
- Add the plum tomatoes, vegetable stock, sultanas and capers. Simmer over a medium heat for 15-20 minutes
- 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
- 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
- Stir in the chopped parsley, then ladle the fish stew into serving bowls. Serve with boiled baby potatoes, rice or crusty bread.
Per Serving: 353kcals, 7.4g fat (2.1g saturated), 23g carbs (12.2g sugars), 47.3g protein, 5.3g fibre, 0.845g sodium.