Easy Fish Stew with Tomatoes and Fennel
29
- Prep Time15 mins
- Total Time35 mins
- Makes4 servings
Mild white fish is the star of this light but filling tomato-based soup.
Ingredients
2 tbsp olive oil
1 small fennel bulb, finely diced (about 2 cups), fronds reserved
2 carrots, finely diced (about 1 cup)
1 small onion, finely diced (about 1 cup)
1 1/2 cups water
1 796-mL can diced tomatoes
1 236-mL bottle clam juice
1 Yukon Gold potato, grated
1 400-g pkg frozen white fish fillets, such as haddock or tilapia
1/2 tsp salt
Instructions
Heat a large pot over medium-high. Add oil, then fennel, carrots and onion. Cook, stirring frequently, until vegetables begin to soften, about 5 min. Stir in water, tomatoes, clam juice and potato. Boil, then reduce heat to medium. Simmer, covered, stirring occasionally, until vegetables are tender, 8 to 10 min.
Place frozen fish 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 and salt into soup. Cook, uncovered, until fish is cooked through, about 5 min. Ladle stew into bowls and top with fennel fronds.
Nutrition (per serving)
Calories 255, Protein 23g, Carbohydrates 25g, Fat 8g, Fibre 5g, Sodium 798mg.
Originally published in the Today’s Parent November 2015 issue, this recipe has a triple-tested guarantee from the Chatelaine Kitchen. Photo: Roberto Caruso.
Weekly Newsletter
Keep up with your baby's development, get the latest parenting content and receive special offers from our partners