Transport yourself to a seaside taverna at the edge of the Mediterranean with this fresh and fragrant Mediterranean fish, seafood & fennel stew. Serve this one-pot wonder simply with some crusty sourdough bread – and if it’s a special occasion (or just because the mood takes you!) a delightfully crisp and cold white wine.
Fish & seafood one-pot
There’s something that’s very grounding about a simmering pot of fish and seafood stew—it’s a dish that brings together the sea’s bounty in a single, flavorsome bowl. This recipe is a celebration of delicate fish, succulent shellfish, and aromatic herbs, all steeped in a hearty, tomato-rich broth. Whether you’re looking for a cozy weeknight dinner or a showstopper for guests, this one-pot dish is as comforting as it is impressive. And the best part? It’s surprisingly simple to make and lets the fresh ingredients speak for themselves.
Choice of fish and seafood
The variations of ingredients for this dish are endless. You could make it purely with either fish or seafood, or my preference to add more variety, is a combination of the two. If you are lucky enough to live near a fishmongers then see what they have as the ‘latest catch’ and use it as and excuse to try a different fish. Or likewise your local supermarket or store will have a variety of fish, oftentimes with fish on offer. The only thing I would say is to ensure that the fish is caught sustainably, ie. line caught, to help with our local marine biodiversity. This has an impact on costal livelihood as well as the overall ecosystems around our shores.
Fennel
Fennel is great vegetable and herb, proving it very versatile in the kitchen. As a dried herb, it is very pungent and delivers an aniseed punch. dry roasting in a pan and then crushing it will bring out it’s strongest flavour. As a vegetable it’s great both raw and cooked. Sliced thinly and dressed in a salad the aniseed flavour is clearly apparent, but cut into wedges and roasted slowly, it takes on a more subtle and mellow flavour.
Fennel is a powerhouse of nutrients, offering a range of health benefits. Fennel is packed with vitamins C and A, as well as minerals such as potassium, calcium, and magnesium, which support overall health. It also has anti-inflammatory properties that can help soothe the digestive system, reduce bloating, and improve gut health.
Other Fennel Recipes
Growing Fennel
There are two types of fennel you can grow: Florence fennel for the fennel bulb, and common fennel for it’s feathery fronds. Fennel grows best in fun sun, but enjoys a climate that is not too hot – therefore it is best planted in late spring (after the last frost) or late summer/early autumn.
Feel free to mix it up and use your favourite fish and seafood. As long as the white fish is firm and will not crumble in the sauce. Mussels or clams are a good addition to this stew, be sure to only serve those that have opened.
Mediterranean Fish, Seafood & Fennel Stew
Equipment
- Pestle and Mortar
- Large Casserole Dish with Lid
Ingredients
- 1 tsp fennel seeds
- 12 new potatoes such as ratte, jazzy or jersey royals
- 2 tbsp olive oil
- 2 leeks sliced into 5mm/0.2" rounds
- 1 fennel bulb halved, cored and thinly sliced
- 2 cloves garlic
- 200 ml white wine
- 1 tbsp tomato paste
- 2 tsp sweet smoked paprika
- 400 g can of chopped tomatoes or equivalent of fresh tomatoes chopped
- 500 ml fish stock or vegetable stock
- 500 g sustainable white fish (haddock, hake, cod, monkfish) cut into 3-4cm/1-1.5" chunks
- 200 g raw prawns
- 200 g squid sliced into rings either fresh or frozen and defrosted
- 2 tbsp roughly chopped parsley
Instructions
- Using a wide casserole dish with a lid placed over a medium-high heat, toast the fennel seeds. Keep an eye on them as they are easily burnt. When fragrant and lightly toasted, crush them in a pestle and mortar.
- Using the same dish, add the oil to warm up and then cook the leeks, fennel and garlic, stirring regularly for 10 minutes until softening.
- Meanwhile, place the potatoes in a pan of boiling water and cook until you can just stick a knife into the middle – around 10-12 minutes. Then drain and leave in the pan for now.
- Back in the main casserole dish, add your toasted and crushed fennel seeds and fry for another minute.
- Pour in the wine and let it bubble until it has reduced by half, allowing the alcohol to evaporate, then sprinkle in the smoked paprika and 1 tbsp of tomato puree. Add in the tomatoes (either the can or the chopped fresh ones) along with the stock. Simmer this vigorously with the lid on to ensure the flavours intensify and the liquid reduces slightly – around 15 minutes.
- Add the potatoes to the dish, along with the white fish of choice, the squid rings and prawns, nestling them nicely in the sauce. Cover once again with the lid and cook for 5-7 minutes until the fish is cooked. To check, you can look inside the middle of the largest piece of fish and ensure the prawns have turned a vibrant coral/pink colour and lost all their transparency.
- Remove from the heat and stand for a couple of minutes. Sprinkle with the chopped parsley and serve in wide bowls with plenty of crusty bread to scoop up the succulent sauce.
