Fish Stew with Fennel and Tomatoes Recipe

Looking for an easy Fish Stew with Fennel and Tomatoes recipe? Learn how to make Fish Stew with Fennel and Tomatoes using healthy ingredients.


Submitted by gwynevelyn

Makes 4 servings



This dish is rich in protein and B-vitamins (from the fish). Fennel provides folate and potassium and the tomatoes are rich in vitamin C and lycopene, a powerful antioxidant nutrient that helps fight cancer.

Recipe Ingredients for Fish Stew with Fennel and Tomatoes

2 tbsp extra virgin olive oil
234 g fennel bulb (1), finely sliced
1 garlic clove, crushed
16 oz stock (vegetable or fish)
18 oz canned tomatoes, chopped
9 oz cherry tomatoes, halved
1/2 tsp salt
1/4 tsp black pepper
16 oz flounder, (monkfish preferred), fillet cut into 4 cm chunks
1 tbsp chives, chopped

Recipe Directions for Fish Stew with Fennel and Tomatoes

  1. Heat the olive oil in a large pan, add the fennel and cook over a moderate heat for 5 minutes. Add the garlic and cook for a further minute.

  2. Stir in the stock and tinned tomatoes, bring to the boil and simmer gently for 5 minutes.

  3. Add the cherry tomatoes and cook for a further 5 minutes. Season with low-sodium salt and freshly ground pepper.

  4. Add the monkfish, cover and cook for approximately 5 minutes or until the fish is cooked. Serve the stew in 4 individual bowls and garnish with the chopped chives.

Categories

Main Dish

Nutrition Facts
Serving Size 485.8g
Amount Per Serving
Calories
257
Calories from Fat
86
% Daily Value*
Total Fat
9.5g
15%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
1140mg
47%
Potassium
1104mg
32%
Total Carbohydrates
12.8g
4%
Dietary Fiber
4.1g
16%
Sugars
5.4g
Protein
30.5g
Vitamin A 35% Vitamin C 53%
Calcium 8% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in phosphorus
  • High in potassium
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in sodium
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