Easy Fish Stew with Tomatoes and Fennel

24

PREP TIME

15 min

TOTAL TIME

35 min

Makes

4 servings

Easy Fish Stew with Tomatoes and Fennel

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
  • 23 g,
  • Carbohydrates
  • 25 g,
  • Fat
  • 8 g,
  • Fibre
  • 5 g,
  • Sodium
  • 798 mg.

Originally published in the Today’s Parent November 2015 issue, this recipe has a triple-tested guarantee from the Chatelaine Kitchen. Photo: Roberto Caruso.

FILED UNDER:
MORE RECIPES LIKE THIS