I like to serve this stew in deep bowls with a fresh green salad on the side. But feel free to serve with crusty bread if you don’t mind the carbs.
I love this best with the fennel but if you can’t find any, carrots or celery are an excellent substitute.
takes: 30 minutes
makes: enough for 2-3
2 onions, peeled & chopped
1 large bulb fennel OR 2 carrots
1 jar commercial tomato pasta sauce or tomato puree (about 1 1/2cups)
large pinch saffron threads (optional)
450g (1lb) fish fillets chopped
mayonnaise, to serve
1. Heat a generous glug of oil in a large pot. Add onions, fennel and carrots and cook on a medium heat, covered and stirring occasionally for 10-15 minutes or until all the vegetables are soft but not browned.
2. Add the tomato puree, 1 1/2 cups water and saffron (if using). Bring to a simmer.
3. Add fish and gently simmer for 2-3 minutes or until fish is cooked through.
4. Taste & season. Top with reserved fennel fronds (if you have them) and serve with mayo on top.
Variations
short on time? – Skip the onions and finely slice fennel so it cooks quicker.
vegetarian / vegan – replace the fish with firm tofu, mushrooms, lentils or chickpeas. It will just need to simmer until hot.
keeping the Irish happy – add steamed, sliced potatoes in with the fish.
mixed seafood – feel free to add in some prawns (shrimp), clams or mussels. Adjust the cooking time accordingly.
more substantial (carb lovers) – serve with baguette, rice or quinoa. Or toss cooked pasta in the stew.
more substantial (low carb) – add some macadamias or other nuts.
more veg – add snowpeas or green beans.
keto / ultra low carb – replace onion with celery. And Replace fennel / carrot with zucchini. Replace 1/2 the tomato with water or stock.
Reheating Guidelines
Bring back to a gentle simmer and cook until fish is cooked through.
If reheating from frozen best to defrost first.
Serving Suggestions
In deep bowls with fennel fronds on top and a green salad on the side.
Also good with crusty bread and butter for dipping into the stew.
Storage Best Practices
Store in an airtight container. Because the fish isn’t completely cooked through it will keep in the fridge for 4-5 days or so.
Easy freeze meal? Can be frozen for up to 12 months.
Waste Avoidance Strategy
onions, tomato pasta sauce or tomato puree, saffron – pantry it up!
fennel – will keep for a few weeks in a plastic bag in the fridge.
fish fillets – best if used on the day you buy them. Can be frozen. Or cook the dish anyway and gently reheat, once cooked the fish will keep well for 4-5 days in the fridge.
Problem Solving Guide
fish dry or falling apart – this means your fish was overcooked. It can happen easily so next time be super careful with the cooking times and when reheating err on the side of using a lower heat.
bland – use more salt to season. A splash of lemon juice will help.