Recipe: Fish and fennel stew

Sustainable seafood fish and fennel stew

 

Stew might sound like a winter dish but this is light, spicy and full of seafood flavour. We have used saffron here, but if you can’t get hold of it (it can be pricey) we recommend substituting for half a teaspoon of paprika to bring something different to the dish.

Timings: 1 hour

Ingredients (serves 4):

  • 1 litre of chicken stock (or fish stock for a more intense flavour)
  • 10 strands of saffron (we have expensive taste)
  • 1 small bulb of fennel diced into small squares
  • 2 small onions, or one large onion diced into small squares
  • 1 large sweet potato
  • 2 diced carrots
  • Teaspoon of chilli flakes
  • 2 garlic cloves
  • 1 glass of white wine
  • Handful of mussels
  • 1 large fillet of white fish
  • 10 prawns (with shell on)
  • 2 cans of chopped tomatoes
  • Zest and juice of one lemon
  • Bunch of parsley
  • ½ tablespoon of olive oil

Method:

  1. Start off by adding the saffron strands to the hot chicken stock and putting a plate over the top of the container to keep it warm.
  2. Heat ½ tablespoon of olive oil in a saucepan on a medium heat, and then add the chopped onions and diced carrots.
  3. Soften, and when they are starting to colour, add the chopped garlic cloves and the chopped fennel. Cook for another five minutes, until the fennel is starting to soften.
  4. Add the stock, white wine and chopped tomatoes and simmer for twenty minutes. The stock should be simmering, and reducing, so you may need to turn the heat up if this isn’t the case.
  5. Add the diced sweet potato and cook for a further twenty minutes. Once you are happy with the consistency of the stew (it might need further reducing) you are ready to add the seafood.
  6. Now things get tight on timings. Add the chunks of white fish and stir around until immersed in the stew.
  7. After two minutes add the mussels.
  8. Wait one more minute and add the prawns.
  9. After two minutes remove from the heat and add the lemon zest and ¾ of the parsley.
  10. Stir through and put into your serving bowls immediately, scattering the remaining chopped parsley on top of the stew. Serve with a slice of lemon and with some chunky bread to dip into the sauce.

Sustainable seafood fish stew summer london

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