Fish and fennel stew
Summary
Feeling like trying something warm, hearty, and different for dinner? Dive into the delectable world of Fish and fennel stew. This comforting dish combines the mild, aromatic flavours of fennel with the hearty texture of fish. Perfect for those chilly evenings or when you need a break from the usual. Plus, it’s AH7-approved for health and fitness!
Ingredients
- Fish fillets: 1 lb (about 450g)
- Fresh fennel bulbs: 2 (medium-sized)
- Olive oil: 2 tablespoons (30ml)
- Yellow onion: 1 (chopped)
- Garlic cloves: 3 (minced)
- Vegetable stock: 3 cups (700ml)
- Tomatoes: 2 (diced)
- Salt: 1 teaspoon (5g)
- Black pepper: ½ teaspoon (2.5g)
- Fresh parsley: a handful (chopped)
Prep Time
Approximately 15 minutes
Cooking Time
Around 40 minutes
Serves: 4
Nutritional Facts (Per Serving)
- Calories: 280
- Protein: 30g
- Fat: 8g
- Carbohydrates: 18g
- Fiber: 4g
Instructions
- Begin by prepping your fish.
Ensure it’s cleaned, and cut into bite-sized pieces.
Set it aside for the moment. - Chop your fresh fennel bulbs.
Remember to discard the hard core. - Heat up the olive oil in a large pot over medium heat.
Once it’s shimmering, add your chopped onion. - Sauté the onions until they turn translucent.
- Next, introduce the minced garlic to the pot.
Cook for about 2 minutes, or until fragrant. - Now, it’s fennel’s turn.
Toss in the chopped fennel and stir everything for about 5 minutes. - Add in your diced tomatoes.
- Pour the vegetable stock into the pot.
Stir and bring the mixture to a boil. - Reduce the heat and let it simmer for around 20 minutes.
- Season with salt and black pepper.
- Finally, add the fish pieces into the pot.
- Allow the Fish and fennel stew to simmer for an additional 10-15 minutes, until the fish is cooked through.
- Before serving, sprinkle with fresh parsley for an added burst of color and flavor.
Tips
- While any fish fillet would do, white fish varieties like cod or haddock work best for this Fish and fennel stew.
- For a richer flavour, consider roasting the fennel before adding it to the stew.
- If the stew feels too thick, feel free to add some extra vegetable stock or water.
Serving and eating Fish and fennel stew
- The Fish and fennel stew tastes best when served hot.
- You can pair it with a crusty bread or a light salad on the side for a wholesome meal.
- If you’re looking for a drink, try a refreshing herbal tea.
- Don’t forget to sprinkle some extra parsley or even a dash of lemon zest right before serving to elevate the dish.
Takeaway: With its health benefits and delightful fusion of flavours, the Fish and fennel stew is a must-try. Perfect for AH7 readers who prioritize health without sacrificing taste. Dive in and let your taste buds thank you!
FISH AND FENNEL STEW
Feeling like trying something warm, hearty, and different for dinner? Dive into the delectable world of Fish and fennel stew. This comforting dish combines the mild, aromatic flavours of fennel with the hearty texture of fish. Perfect for those chilly evenings or when you need a break from the usual. Plus, it’s AH7-approved for health and fitness!
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Nutritions
Nutrition Facts
FISH AND FENNEL STEW
Amount per Serving
Calories
280
% Daily Value*
Fat
8
g
12
%
Carbohydrates
18
g
6
%
Fiber
4
g
17
%
Protein
30
g
60
%
* Percent Daily Values are based on a 2000 calorie diet.
Ingredients
- Fish fillets: 1 lb about 450g
- Fresh fennel bulbs: 2 medium-sized
- Olive oil: 2 tablespoons 30ml
- Yellow onion: 1 chopped
- Garlic cloves: 3 minced
- Vegetable stock: 3 cups 700ml
- Tomatoes: 2 diced
- Salt: 1 teaspoon 5g
- Black pepper: ½ teaspoon 2.5g
- Fresh parsley: a handful chopped
Instructions
- Begin by prepping your fish.
- Ensure it’s cleaned, and cut into bite-sized pieces.
- Set it aside for the moment.
- Chop your fresh fennel bulbs.
- Remember to discard the hard core.
- Heat up the olive oil in a large pot over medium heat.
- Once it’s shimmering, add your chopped onion.
- Sauté the onions until they turn translucent.
- Next, introduce the minced garlic to the pot.
- Cook for about 2 minutes, or until fragrant.
- Now, it’s fennel’s turn.
- Toss in the chopped fennel and stir everything for about 5 minutes.
- Add in your diced tomatoes.
- Pour the vegetable stock into the pot.
- Stir and bring the mixture to a boil.
- Reduce the heat and let it simmer for around 20 minutes.
- Season with salt and black pepper.
- Finally, add the fish pieces into the pot.
- Allow the Fish and fennel stew to simmer for an additional 10-15 minutes, until the fish is cooked through.
- Before serving, sprinkle with fresh parsley for an added burst of color and flavor.
Notes
TIPS While any fish fillet would do, white fish varieties like cod or haddock work best for this Fish and fennel stew. For a richer flavour, consider roasting the fennel before adding it to the stew. If the stew feels too thick, feel free to add some extra vegetable stock or water. SERVING SUGGESTIONS The Fish and fennel stew tastes best when served hot. You can pair it with a crusty bread or a light salad on the side for a wholesome meal. If you’re looking for a drink, try a refreshing herbal tea. Don’t forget to sprinkle some extra parsley or even a dash of lemon zest right before serving to elevate the dish.
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