Mediterranean Fish & Fennel Stew with Capers.
Super Satisfying Mediterranean fish & Fennel stew with Capers.
I just have to share this one with you! I developed this recipe about 9 years ago and I still cook it ALL the time!!!
this is such a beautifully simple dish, perfect really for any weather... punchy and warming enough for a cosy, wintery, chunky cardigan wrapped, snuggly socked hygge fest, and yet still light and refreshing enough for a summers eve, dining al fresco under a canope of olive branches and lemon trees, with a cheeky glass of chilled Muscadet.
I live in England so obviously my summers eve reality is more of a 'dining alfresco, crammed under the shelter of the garden table umbrella to stay dry, whilst shoo-ing away ours and all the neighbouring 'fish hungry' cats that have suddenly appeared, enticed by the glorious aromas' - still the Muscadet and the images conjured by the flavours are very real ;-).
one of the things I really love about those wonderful Mediterranean flavours, is that they are so incredibly versatile, and they never let you down on the taste front!
it's really quick to make, around 5 to 10 mins to get the sauce on the go, the just chuck in your fish and let it cook through!
who doesn't love hassle free cooking - especially when it still gives such impressive results!
it's not just tasty either, it's a good solid plate of healthy!
lots of vitamins, minerals, healthy fish oils, protein, fibre, low fat, low carb - and fennel is a bonafide digestive superhero, it has an incredibly soothing and calming effect on the gut. (particularly useful if you choose to use the chilli flakes in this recipe!).
so here's the how to!!
-half a red onion (thinly sliced)
-half a smallish fennel bulb (thinly sliced)
-2 cloves garlic (smashed, sliced, grated - whatever)
-300ml passata or chopped tomatoes.
-a good glug of dry white wine (optional, but better with it!)
-half tsp fennel seeds.
-half tsp dried oregano
-half tsp dried basil
-half tsp dried thyme
-half tsp of smoked paprika
-a pinch of chilli flakes (if you want some heat in there)
-fish - I often use frozen cod/salmon/prawns.
-1 or 2 anchovies
-a twist of lemon
-capers to serve (optional - not everybody likes them!)
heat a tablespoon of olive oil in a heavy bottomed pan.
add the fennel seeds and let them toast for just a minute until they start releasing their fragrance.
then add the sliced onion, fennel and garlic and cook for a minute or 2 until they start to brown and soften.
add the passata, anchovies, oregano, basil, thyme and paprika and chilli flakes if you are using them, and combine.
add the wine and stir.
your sauce is ready now, so pop in what ever fish you are using and let it cook through, 5 minutes is usually enough (unless you're using frozen) but keep an eye on it.
once your fish has cooked through, taste, season to taste and add a twist of lemon.
serve scattered with capers.
and there you go!!
I really hope you enjoy this recipe :-)
Much Love - Claire xx