Tomato-Fennel Fish Stew
32
- Prep Time5 min
- Total Time25 min
- Makes4 Servings
(Photo: John Cullen)
This healthy, hearty dinner makes excellent use of tilapia or another white fish and is ready in a flash.
Ingredients
1/2 large fennel bulb
2 tbsp olive oil
1 small onion, finely diced
2 carrots, finely diced
1 Yukon Gold potato, grated
796-mL can diced tomatoes
236-mL bottle clam juice
1 bay leaf
400-g pkg frozen white fish fillets, such as haddock or tilapia
1/2 tsp salt
1/8 tsp hot-red-chili-flakes, optional
Instructions
Heat a large pot over medium-high. Finely dice fennel and reserve fronds. Add oil, then onion, carrots, fennel and potato. Cook, stirring frequently, until vegetables begin to soften, 5 min. Stir in 1 1/2 cups of water, tomatoes, clam juice and bay leaf. Bring to a boil, then reduce heat to medium. Cover and gently boil, stirring occasionally until vegetables are tender, about 10 min.
Remove frozen fish from package and place in a colander. Rinse with cold running water until defrosted slightly (this makes it easier to cut). Pat dry and cut into 1-in. pieces.
Stir fish, salt and chili flakes into soup. Cook, uncovered, until fish is opaque, 5 min. Remove bay leaf. Ladle soup into bowls and top with fennel fronds.
Nutrition (per serving)
Calories 258, Protein 23g, Carbohydrates 26g, Fat 8g, Sodium 829mg.
