Simple Fish Stew

I like to serve this stew in deep bowls with a fresh green salad on the side. But feel free to serve with crusty bread if you don’t mind the carbs.

I love this best with the fennel but if you can’t find any, carrots or celery are an excellent substitute.

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Simple Fish Stew

Total Time 30 minutes minutes

Servings 2 hungry people

Ingredients

• 2 onions
• 1 large bulb fennel or 2 carrots
• 1 jar tomato pasta sauce or tomato passata / puree (1.5 cups)
• 1 large pinch saffron threads optional
• 450 g fish fillets chopped (1lb)
• 4 tablespoons mayonnaise

Metric - US Customary

Instructions

• Peel and chop onions. Finely slice fennel (or carrots) crosswise. If you have the green feathery fonds on you fennel, chop them and save for serving.
• Heat a generous glug of oil in a large pot. Add onions, fennel (or carrots) and cook on a medium heat, covered and stirring occasionally for 10-15 minutes or until all the vegetables are soft but not browned.
• Add the tomato puree, 1 1/2 cups water and saffron (if using). Bring to a simmer.
• Add fish and gently simmer for 2-3 minutes or until fish is cooked through.
• Taste & season. Top with reserved fennel fronds (if you have them) and serve with mayo on top.

Variations

pantry-friendly – fennel = extra onion or carrots.

short on time? – skip the onions and finely slice fennel so it cooks quicker.

vegetarian / vegan – replace the fish with firm tofu, mushrooms, lentils or chickpeas. It will just need to simmer until hot.

keeping the Irish happy – add steamed, sliced potatoes in with the fish.

mixed seafood – feel free to add in some prawns (shrimp), clams or mussels. Adjust the cooking time accordingly.

more substantial (carb lovers) – serve with baguette, steamed potatoes, rice or quinoa. Or toss cooked pasta in the stew.

more substantial (low carb) – add some macadamias or other nuts and more mayo and some avocado.

more veg – add snowpeas or green beans.

carnivore – replace fish with chicken or sausages.

keto / ultra low carb – replace onion with celery. And Replace fennel / carrot with zucchini. Replace 1/2 the tomato with water or stock. You could also just skip the onion and carrot.

Reheating Guidelines

Bring back to a gentle simmer and cook until fish is cooked through.
If reheating from frozen best to defrost first.

Serving Suggestions

In deep bowls with fennel fronds on top and a green salad on the side.
Also good with crusty bread and butter for dipping into the stew.

Storage Best Practices

Store in an airtight container. Because the fish isn’t completely cooked through it will keep in the fridge for 4-5 days or so.
Easy freeze meal? Can be frozen for up to 12 months.

Waste Avoidance Strategy

onions, tomato pasta sauce or tomato puree, saffron – pantry it up!

fennel – will keep for a few weeks in a plastic bag in the fridge.

fish fillets – best if used on the day you buy them. Can be frozen. Or cook the dish anyway and gently reheat, once cooked the fish will keep well for 4-5 days in the fridge.

Problem Solving Guide

fish dry or falling apart – this means your fish was overcooked. It can happen easily so next time be super careful with the cooking times and when reheating err on the side of using a lower heat.

bland – use more salt to season. A splash of lemon juice will help.

Prepare Ahead?

Yes! Just cook stew as per the recipe but keep the mayo separately. You might like to undercook the fish so it doesn’t overcook when you reheat but no need to stress. Will keep in the fridge for 2 weeks or can be frozen. To serve, bring stew back to a gentle simmer and serve with mayo.
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