Casseroles, Stews

Fish and fennel stew

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: André Martin

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Serves: 4

Time to make: 30 mins

Ingredients

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spray oil

1 red onion, thinly sliced

1 large bulb fennel (or 2 baby bulbs), trimmed, halved, thinly sliced

2 cloves garlic, thinly sliced

⅓ cup (80ml) white wine

400g can diced tomatoes

1 cup salt-reduced chicken or fish stock

500g firm white fish fillets, cut in chunks

¼ cup pitted kalamata olives, halved

100g baby spinach

Instructions

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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.

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.

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: Check stock is gluten free.

Nutrition Info (per serve)

Calories 442 cal

Kilojoules 1850 kJ

Protein 30 g

Total fat 8 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 8 g

Dietary fibre 8 g

Sodium 500 mg

Calcium 90 mg

Iron 2.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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