Tomato-fennel fish stew
21
PREP TIME
15 min
Makes
4 Servings
* PLUS Cooking time: 20 minutes
John Cullen
Ingredients
- 2-Jan large fennel bulb
- 2 tbsp olive oil
- 1 small onion , finely diced
- 2 carrots , finely diced
- 1 Yukon Gold potato , grated
- 796-mL can diced tomatoes
- 236-mL bottle clam juice
- 1 bay leaf
- 400-g pkg frozen white fish fillets , such as haddock or tilapia
- 1/2 tsp salt
- 1/8 tsp hot-red-chili-flakes , optional
Instructions
- Heat a large pot over medium-high. Finely dice fennel and reserve fronds. Add oil, then onion, carrots, fennel and potato. Cook, stirring frequently, until vegetables begin to soften, 5 min. Stir in 1 1/2 cups of water, tomatoes, clam juice and bay leaf. Bring to a boil, then reduce heat to medium. Cover and gently boil, stirring occasionally until vegetables are tender, about 10 min.
- Remove frozen fish from package and place in a colander. Rinse with cold running water until defrosted slightly (this makes it easier to cut). Pat dry and cut into 1-in. pieces.
- Stir fish, salt and chili flakes into soup. Cook, uncovered, until fish is opaque, 5 min. Remove bay leaf. Ladle soup into bowls and top with fennel fronds.
Nutrition (per serving)
- Calories
- 258,
- Protein
- 23 g,
- Carbohydrates
- 26 g,
- Fat
- 8 g,
- Sodium
- 829 mg.
FILED UNDER: Dinner fish Healthy Recipes lunch soups stovetop vegetables
