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Provençal Fennel and White Fish Stew - Image 1

Provençal Fennel and White Fish Stew

French cuisineMediterranean cuisineMediterranean
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Provençal Fennel and White Fish Stew

  1. Other Fish Dishes

Prep: 25 min • Cook: 30 min. A light yet flavorful stew featuring gently braised fennel slices and flaky white fish in a vibrant tomato and fragrant herb broth, evoking the sunny flavors of the Mediterranean, perfect for a healthy and satisfying meal.

Preparation time
25 min
Cooking time
30 min
Total time
55 min
Servings
4
Course
Main
Complexity
Easy
Units:
Scale:

Ingredients

  • 2 pcs fennel(bulbs, trimmed and thinly sliced)
  • 21oz white fish fillets(such as cod, halibut, or snapper, cut into 2-inch pieces)
  • 28oz canned diced tomatoes(undrained)
  • 4 pcs garlic(cloves, minced)
  • 1/2 tsp saffron threads(crumbled)
  • 2 tsp herbs de provence
  • 1 pc onion(medium, finely chopped)
  • 1/2 cup white wine(dry)
  • 2 cup vegetable broth
  • 2 tbsp olive oil
  • salt(to taste)
  • black pepper(freshly ground, to taste)
  • fresh parsley(chopped, for garnish)

Instructions

Preparation

  1. Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.
  2. Add chopped onion and cook until softened, about 5-7 minutes.
  3. Stir in minced garlic and cook for another minute until fragrant.

Cooking the Stew

  1. Add sliced fennel to the pot and sauté for 8-10 minutes until it begins to soften and caramelize slightly.
  2. Pour in white wine and simmer for 2-3 minutes, scraping up any browned bits from the bottom of the pot.
  3. Stir in canned diced tomatoes (undrained), vegetable broth, herbs de Provence, and saffron threads. Bring the mixture to a gentle boil, then reduce heat to low, cover, and simmer for 15 minutes to allow flavors to meld.
  4. Gently add the white fish pieces to the stew, nudging them into the liquid. Cover and continue to simmer for 5-8 minutes, or until the fish is cooked through and flakes easily with a fork.
  5. Season the stew with salt and freshly ground black pepper to taste.

Serving

  1. Ladle the Provençal Fennel and White Fish Stew into bowls.
  2. Garnish with fresh chopped parsley before serving. Serve hot, perhaps with crusty bread for dipping.

Nutrition

Servings
4
Serving size (imperial)
14.1 oz
NutrientPer servingPer 100 gTotal (4 servings)
Calories320.5 kcal80.1 kcal1,282 kcal
Protein25.2 g6.3 g100.8 g
Fat12.1 g3 g48.4 g
Carbs28.3 g7.1 g113.2 g

Tips

  • To easily crumble saffron, gently warm the threads between your fingers for a few seconds before add
  • Avoid overcooking the fish; it's best to add it towards the end of the simmering process to ensure i
  • For an added touch, serve with a swirl of good quality extra virgin olive oil or a spoonful of rouil

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