
Fish and fennel stew
Serves:
4
Time to make:
30 mins
Total cost:
$13.84 / $3.46 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
Gluten-free (or can be made gluten-free*)
Low fat
Low kilojoule
Low sodium
Instructions
Instructions and steps:
Step 1 Spray a large saucepan with oil and place over a medium-high heat. Add onion and fennel. Cook, stirring occasionally, for 7-8 minutes until soft and slightly caramelised. Add garlic. Cook, stirring, for 1 minute.
Step 2 Add wine and simmer until almost evaporated. Add tomatoes and stock. Bring to the boil. Reduce heat to low
and simmer for 10 minutes.
Step 3 Add fish and olives. Simmer for 3-4 minutes or until fish is just cooked through. Stir through spinach. Season to taste with freshly ground black pepper and serve.
Variations
Make it gluten-free: Use gluten-free stock.
Serving suggestions
Crusty multigrain bread
About this Recipe
Photography: André Martin
First Published:
March 2011
Rating:
(1 vote)
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Full ingredient list:
- oil spray
- 1 red onion, thinly sliced
- 1 large bulb fennel (or 2 baby bulbs), trimmed, halved, thinly sliced
- 2 cloves garlic, thinly sliced
- 1/3 cup (80ml) white wine
- 400g can diced tomatoes
- 1 cup salt-reduced chicken or fish stock
- 500g firm white fish fillets, cut in chunks
- 1/4 cup pitted kalamata olives, halved
- 100g baby spinach
Nutritional information (per serve)
Energy:
870kJ
Calories:
208cal
Protein:
27g
Fat:
5g
- saturated:
1g
Carbohydrates:
10g
- sugars:
10g
Dietary Fibre:
5g
Sodium:
380mg
Calcium:
100mg
Iron:
2mg
Nutrition information is given per serve
*NS: not specified



