Fish and Fennel Stew
Created by Mikekey on January 20, 2014
- Servings: 2
- Prep Time: 15m
- Cook Time: 25m
- Recipe #11929
Ingredients
- 1 large fennel bulb (with fronds still attached)
- 1 large onion, chopped
- 6 garlic cloves, minced
- 1 large carrot, peeled and diced
- 1 tablespoon oil (olive oil)
- 1 can (15 ounce) no-salt diced tomatoes
- 2 cups low-sodium chicken broth
- 8 ounces clam juice (bottled)
- 1/2 cup dry white wine
- 1/4 teaspoon cayenne
- 1 pound halibut ( or other firm white fish)
- 1/2 pound mussels (in shells, about 12)
How to Make
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Step 1: Remove skin and bones from fish. Cut into 1 1/2 inch pieces.
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Step 2: Scrub mussels and remove beards.
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Step 3: Trim stems and root end from fennel bulb. Pull feathery leaves from stems and mince. Discard stems and set minced leaves aside.
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Step 4: Thinly slice fennel bulb and combine with onion, garlic, carrot and oil in a 5-6 quart pan over medium-high heat. Stir often until vegetables are browned.
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Step 5: Add tomatoes, broth, clam juice, wine and cayenne. Bring to a boil over high heat; cover and simmer 10 minutes.
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Step 6: Add fish and mussels. Cover and simmer just until fish is opaque but still moist-looking in center (cut to test) and mussels pop open, about 5 minutes. Add minced fennel greens and ladle into wide bowls.
Nutritional Facts
- Serving Size: 1 (1120.2 g)
- Calories 809.3
- Total Fat - 42.9 g
- Saturated Fat - 7.2 g
- Cholesterol - 170 mg
- Sodium - 2181.5 mg
- Total Carbohydrate - 34.1 g
- Dietary Fiber - 6.2 g
- Sugars - 12.6 g
- Protein - 68.1 g
- Calcium - 178.5 mg
- Iron - 9.7 mg
- Vitamin C - 53.2 mg
- Thiamin - 0.5 mg