Fish and fennel stew

Serves: 4
Time to make: 30 mins

Total cost: $ 18.96 / $ 4.74 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

oil spray
1 red onion, thinly sliced
1 large bulb fennel (or 2 baby bulbs), trimmed, halved, thinly sliced
2 cloves garlic, thinly sliced
1/3 cup (80ml) white wine
400g can diced tomatoes
1 cup salt-reduced chicken or fish stock
500g firm white fish fillets, cut in chunks
1/4 cup pitted kalamata olives, halved
100g baby spinach

Nutrition Info

Kilojoules 1850kJ
Calories 442cal
Protein 30g
Total fat 8g
Saturated fat 1g
Carbohydrates 55g
Sugars 8g
Dietary fibre 8g
Sodium 500mg
Calcium 90mg
Iron 2.5mg

Instructions

1 Spray a large saucepan with oil and place over a medium-high heat. Add onion and fennel. Cook, stirring occasionally, for 7-8 minutes until soft and slightly caramelised. Add garlic. Cook, stirring, for 1 minute.

2 Add wine and simmer until almost evaporated. Add tomatoes and stock. Bring to the boil. Reduce heat to low
and simmer for 10 minutes.

3 Add fish and olives. Simmer for 3-4 minutes or until fish is just cooked through. Stir through spinach. Season to taste with freshly ground black pepper and serve.

Servings : 4
Ready in : 30 Minutes
Ingredient : Baby spinach, Fennel, Fish, Garlic - fresh, Oil, oil spray, Olives, Onions - red, Pepper, peppercorns, Rice, Stock, Tomatoes - canned, Wine

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