Fish and fennel stew
Serves: 4
Time to make: 30 mins
Total cost: $18.96 / $4.74 per serve
(at time of publication)
Ingredients
- 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
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Instructions
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 442cal
-
Kilojoules 1850kJ
-
Protein 30g
-
Total fat 8g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 8g
-
Dietary fibre 8g
-
Sodium 500mg
-
Calcium 90mg
-
Iron 2.5mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
