Ligurian fish stew

  • 1
  • Easy
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Recipe Ingredients

  • 1 tsp extra-virgin olive oil, plus extra to drizzle (optional)
  • 1 large fennel bulb, sliced
  • 2 garlic cloves, crushed
  • 1 1/2 tsp each fennel and cumin seeds
  • large pinch dried chilli flakes, or more (to taste)
  • 1 red pepper, deseeded and
  • roughly chopped
  • salt and freshly ground black pepper
  • 400ml fish stock
  • 800g canned chopped tomatoes
  • 500g skinless white fish, like Cape whiting, chopped into big pieces
  • large handful fresh parsley, roughly chopped

Recipe Directions

  1. Heat oil in a large pan. Add fresh fennel and garlic; cook gently, covered, for 10 minutes until softened. Meanwhile, bash fennel and cumin seeds roughly in a pestle and mortar.
  2. Add seed mixture and dried chilli to pan, with red pepper and some seasoning. Fry for 5 minutes, then stir in stock and tomatoes. Bring to the boil; bubble for 10 minutes, stirring occasionally.
  3. Add fish to pan; continue to cook for 5 minutes, or until fish is just cooked through. Fold through most of the parsley and check seasoning.
  4. Garnish with remaining parsley and some oil (if you like). Serve as is or with toast.
  Each serving  About 685kJ, 2g fat (0g saturated), 10g carbohydrate (9g total sugars).

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