Fish and Fennel Stew
Dive into the warm, comforting flavors of this hearty Fish and Fennel Stew, a rustic one-pot meal that's perfect for weeknight dinners or cozy gatherings. This stew layers delicate white fish fillets with the subtle licorice notes of fresh fennel, mingled with aromatic garlic, onions, and a rich tomato base. A gentle hint of red pepper flakes adds just the right amount of heat, while lemon zest and fresh parsley brighten the dish with a burst of freshness. Easy to prepare in under an hour, this seafood stew is simmered to perfection in a flavorful fish stock or vegetable broth, creating a dish that’s both wholesome and satisfying. Serve it with crusty bread to soak up every last drop of the savory broth for a truly comforting meal. Ideal for fans of Mediterranean-inspired recipes, this Fish and Fennel Stew is a delicious way to elevate your seafood game!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 1 large fennel bulb, thinly sliced
- 3 garlic cloves, minced
- 2 tablespoons tomato paste
- 14 ounces canned diced tomatoes
- 4 cups fish stock or vegetable broth
- 0.5 teaspoons red pepper flakes
- 1.5 pounds white fish fillets (such as cod or halibut), cut into 2-inch pieces
- 1 teaspoon lemon zest
- 2 tablespoons fresh parsley, chopped
- 1 teaspoons salt
- 0.5 teaspoons black pepper
- crusty bread, for serving
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and sliced fennel. Cook for 5-7 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the tomato paste and cook for 2 minutes, stirring frequently, to deepen the flavor.
Pour in the canned diced tomatoes, fish stock (or vegetable broth), and red pepper flakes. Stir well to combine.
Bring the mixture to a gentle simmer and cook for 15 minutes, allowing the flavors to meld.
Season the stew with salt and black pepper to taste.
Gently add the fish pieces to the pot, ensuring they are submerged in the broth. Simmer for 5-7 minutes or until the fish is opaque and flakes easily with a fork.
Stir in the lemon zest and chopped parsley just before serving.
Ladle the stew into bowls and serve hot with a side of crusty bread for dipping.
Nutrition Facts
Calories |
413 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 122 mg | 41% | |
| Sodium | 1251 mg | 54% | |
| Total Carbohydrate | 22.4 g | 8% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 9.2 g | ||
| Protein | 51.3 g | 103% | |
| Vitamin D | 10.0 mcg | 50% | |
| Calcium | 152 mg | 12% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 1324 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
