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http://www.lifestylefood.com.au/recipes/14860/fish-fennel-and-tomato-stew

LifestyleFOOD.com.au

Fish, Fennel And Tomato Stew

Serves 6
Per Serve
Protein 2 portions per serve
Carbohydrates 5g per serve

Ingredients

  • 1 tablespoon olive oil

  • 160g brown onion, finely chopped

  • 2 garlic cloves, crushed

  • 2 fennel bulbs, trimmed, thick outer leaves removed, thinly sliced

  • 3 cups fish stock – (Campbell’s real fish stock, liquid)

  • 1 tin diced tomato

  • 2 tablespoons tomato paste

  • 100g celery, chopped

  • 700g boneless white fish fillets (firm fish appropriate for stewing)

  • ½ cup of water

  • 1 tablespoon fresh basil, chopped

  • 2 tablespoons flat-leaf parsley, chopped

  • 2 bay leaves

  • 2 teaspoons finely grated lemon rind

  • ¼ teaspoon lite salt

  • Finely ground pepper

  • Pinch of saffron

  • Pinch of cayenne pepper (according to taste)

Method

  • 1.

    Heat oil, in a large saucepan over medium heat. Add onion and garlic. Cook, stirring often, for 3 minutes or until onion is soft. Add fennel slices and celery. Cook, stirring often, for 8 minutes or until fennel is soft.

  • 2.

    Add stock, can of tomatoes, tomato paste, water, bay leaves, basil, saffron salt & pepper. Stir to combine. Cover with a tight-fitting lid. Bring to the boil. Reduce heat to medium-low. Simmer for 20 minutes.

  • 3.

    Cut fish into large pieces. Add to tomato mixture. Cover. Cook, stirring occasionally, for 3 minutes or until fish is cooked through.

  • 4.

    Stir through parsley, lemon rind and cayenne pepper. Spoon in to serving bowls.

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