A tasty dish of fish and assorted seafood is cooked in a fragrant white wine and fennel based sauce.


  • 0.5 bulb Fennel

  • 1 tablespoon Olive Oil

  • 1 large thinly sliced Onion

  • 3 peeked and sliced Garlic Cloves

  • 1 tablespoon freshly chopped lemon thyme or Thyme

  • 100 ml Dry White Wine

  • 1 orange zest and juice

  • 600 ml fish or vegetable stock

  • Saffron

  • 800 g firm white Fish Fillets skinned boned and roughly chopped

  • 200 g selection of Seafood coley, muscles, calamari and prawns

  • Salt

  • Ground black Pepper


  • 1.

    Trim the fennel reserving the fronds for garnish, then slice finely.

  • 2.

    Heat the oil in a large sauté pan or casserole dish.

  • 3.

    Stir in the fennel and onion and cook over a medium heat for 10-15 minutes until softened.

  • 4.

    When the onion fennel mix is golden, stir in the white wine, garlic, orange zest and juice and increase the heat under the pan.

  • 5.

    Cook rapidly until the wine has evaporated, then add the stock, thyme and saffron.

  • 6.

    Bring to a simmer, season and cover.

  • 7.

    Cook at a gentle bubble for 15 minutes until you have a fragrant golden sauce.

  • 8.

    Add the pieces of fish, submerge them in the sauce, cover and poach for 3 minutes.

  • 9.

    Then add the defrosted seafood and cook for a further 2 minutes.

  • 10.

    Finally, stir in the seafood selection and heat through for 2 minutes.

  • 11.

    Ladle into warmed bowls and scatter with the fennel fronds and serve.

Nutritional information

Nutritional analysis per serving (6 servings)

  • Energy 215kj
  • Fat Total 5g
  • Saturated Fat 1g
  • Protein 32g
  • Carbohydrate 6g
  • Sugar 2g
  • Sodium 767mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

Powered by

Metric Converter

Tell us what you think in the comments below


Sign Out

Click to Rate

Join the Conversation

Please note, LifeStyle cannot respond to all comments posted in our comments feed. If you have a comment or query you would like LifeStyle to respond to, please use our feedback form.

0 0 0 0 0
Average Rating
0 comments • 0 ratings