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
- 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.
- 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.
- Cover with a lid and bring to the boil, then reduce the heat to medium-low and simmer for 20 minutes.
- Add the fish to the pan, cover and simmer for four minutes or until thoroughly cooked.
- 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