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!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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
• 0 crusty bread, for serving

Directions

Step 1

Heat the olive oil in a large pot or Dutch oven over medium heat.

Step 2

Add the diced onion and sliced fennel. Cook for 5-7 minutes, stirring occasionally, until softened.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the tomato paste and cook for 2 minutes, stirring frequently, to deepen the flavor.

Step 5

Pour in the canned diced tomatoes, fish stock (or vegetable broth), and red pepper flakes. Stir well to combine.

Step 6

Bring the mixture to a gentle simmer and cook for 15 minutes, allowing the flavors to meld.

Step 7

Season the stew with salt and black pepper to taste.

Step 8

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.

Step 9

Stir in the lemon zest and chopped parsley just before serving.

Step 10

Ladle the stew into bowls and serve hot with a side of crusty bread for dipping.

Nutrition Facts

Serving size	2492.2 grams (2492.2g)

Amount per serving	% Daily Value*
Calories	1611

Total Fat 55.10g	71%
Saturated Fat 10.40g	52%
Polyunsaturated Fat 6.10g
Cholesterol 488mg	163%
Sodium 5381mg	234%
Total Carbohydrate 77.50g	28%
Dietary Fiber 19.10g	68%
Total Sugars 29.30g
Protein 202.60g	405%

Vitamin D 1601IU	8005%
Calcium 555mg	43%
Iron 11mg	59%
Potassium 4891mg	104%

*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.

Source of Calories

Fat: 30.7%

Protein: 50.1%

Carbs: 19.2%