Click to show filters
OK
Click to show filters
OK
Site-wide
Recipes
Articles
Search within
Browse all

Fish and fennel stew

Fish and fennel stew

Serves: 
4
Time to make: 
30 mins
Total cost: 
$13.84 / $3.46 per serve
(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

Recipe by: 
Photography: André Martin
First Published: 
March 2011

Rate this recipe

Rating: 
4
Average: 4 (1 vote)
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