Tomato and fennel fish stew

1
1085

Serves 4

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

  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

1 COMMENT

  1. There are different ways to fry tomatoes, but each of them will require cook to spend row hours in the kitchen, so this yavstvo is usually better correct prepare on weekends or for special occasions. When tomatoes are roasted, they get a deep taste and are combined with seafood, antipasto and other roasted vegetables. Moreover, they are good suitable for use in the baking industry, in making bread or cake with custard.
    homemade stewed tomatoes

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