Mediterranean fish stew

Mediterranean fish stew


The ingredient of Mediterranean fish stew

  1. 1 tablespoon olive oil
  2. 2 baby fennel bulbs, trimmed, thinly sliced, fronds reserved (see note)
  3. 2 garlic cloves, crushed
  4. 1/2 cup dry white wine
  5. 4 medium tomatoes, chopped
  6. 1 cup Massel chicken style liquid stock
  7. 800g desiree potatoes, cut into 3cm pieces
  8. 4 (200g each) boneless white fish fillets (such as ling, blue-eye or perch), cut into 3cm pieces
  9. 1 cup green olives

The instruction how to make Mediterranean fish stew

  1. Heat oil in a large, deep, non-stick frying pan over medium-high heat. Add fennel and garlic. Cook, stirring, for 4 to 5 minutes or until softened.
  2. Add wine. Bring to the boil. Boil for 2 minutes or until liquid is reduced by half. Add tomato, stock, potato and 1 cup cold water. Bring to the boil. Reduce heat to mediumlow. Simmer, covered, for 15 minutes.
  3. Add fish and olives. Cook, covered, for 10 minutes or until fish is cooked through. Serve sprinkled with reserved fennel fronds.

Nutritions of Mediterranean fish stew

calories: 470.83 calories
calories: 18 grams fat
calories: 3 grams saturated fat
calories: 30 grams carbohydrates
calories: 10 grams sugar
calories: 40 grams protein
calories: 108 milligrams cholesterol
calories: 1100.69 milligrams sodium
calories: NutritionInformation

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