Easy fish stew

Easy fish stew

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

  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.

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