Name: Spiced fish and fennel stew
Prep time: 2 min
Cook time: 30 min
Total time: 32 min
Ingredients: 4 white fish fillets ( such as cod, pollock, haddock or hake); 1 Tbsp olive oil; 1 red onion; 1 garlic clove; 1 tsp ground ginger; 1 tsp cumin; ½ tsp chilli flakes (optional); 1 tin chopped tomatoes (400g); 250 ml vegetable stock; 1 fennel bulb; 1 handful of coriander, chopped

Spiced fish and fennel stew

25 Jan 2016

by Dinna

Prep Time

2 minutes

Cook Time

30 minutes

Total Time

32 minutes

Background

This spiced fish and fennel stew is a wonderful meal on busy or lazy days. It's rather healthy too, so it's particularly suitable for dieters and the health-conscious. It takes only five minutes to prepare and is ready in 30 minutes. Serve it with rice, couscous, bulgur wheat or wholesome bread.

Ingredients

4 white fish fillets ( such as cod, pollock, haddock or hake)
1 Tbsp olive oil
1 red onion
1 garlic clove
1 tsp ground ginger
1 tsp cumin
½ tsp chilli flakes (optional)
1 tin chopped tomatoes (400g)
250 ml vegetable stock
1 fennel bulb
1 handful of coriander, chopped

Instructions

Finely chop the onion, slice the fennel and mince the garlic.
Heat the oil in a large casserole dish pan. Add the onion and sauté for 5 minutes until softened.
Add the garlic, fennel and spices, then cook for 2 minutes, stir through.
Pour in the tomatoes and stock, add the coriander and season to taste.
Bring to the boil and simmer for 10 minutes, then add the fish fillets. Put the lid on and cook for 10 minutes or so, until the fish is just cooked through.
Serve warm.