Mediterranean Fish, Seafood & Fennel Stew

Transport yourself to a seaside taverna at the edge of the Mediterranean with this fresh and fragrant fish and seafood stew. Serve this one pot wonder simply with some crusty bread – and if it’s a special occasion (or just because the mood takes you!) a delightfully crisp and cold white wine.

Prep Time10

Cook Time40

Total Time50

Course: Main Course

Cuisine: French, Italian, Mediterranean

Keyword: Fish, Fish Stew, Mediterranean, One Pot, Seafood, Seafood Stew

Servings:

Calories: 472kcal

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

US Customary - Metric

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.

Notes

Fish: 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.

Nutrition