Fish and fennel stew

Total cost: $18.52 / $4.63 per serve

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Cooking difficulty: Easy

Serves: 4

Preparation: 15 mins

Cooking: 20-25 mins

Ingredients

Cooking oil spray

1 red onion, thinly sliced

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

2 cloves garlic, thinly sliced

1/3 cup white wine

400g can chopped tomatoes

1 cup reduced-salt vegetable or fish stock

500g firm white fish fillets, cut into chunks: sustainable species include Emperor, Goldband Snapper, Mulloway, Pearl Perch, Red Emperor, Blue Warehou, Blue-eye Trevalla, Sea Mullet, Yelloweye Mullet, Tailor.

1/4 cup pitted kalamata olives, halved

100g baby spinach leaves

4 slices multigrain crusty bread

Method

Spray a large saucepan with oil and place over medium heat. Add onion and fennel. Cook, stirring occasionally, for 7–8 minutes, until soft and slightly caramelised. Add garlic; cook, stirring, for 1 minute.

Add wine and simmer until almost evaporated (5–10 minutes). Add tomatoes and stock; bring to the boil. Reduce heat to low and simmer for 10 minutes.

To serve

Add fish and olives. Simmer for 3–4 minutes, or until fish is just cooked. Stir through spinach and season to taste. Serve with crusty bread.

TIP: You could use wholemeal or rye rolls to increase fibre, and no-added-salt canned tomatoes to reduce sodium (salt)

Adapted from a recipe courtesy of Australian Healthy Food Guide magazine. For more healthy recipe inspiration, visit Healthy Food Guide.

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Fish and fennel stew

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Fish and fennel stew

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