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

More weights & measures

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

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.

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