Fennel and Tomato Seafood Stew
A rich, Mediterranean-style seafood stew infused with the delicate flavor of fennel and the tangy sweetness of tomatoes. Perfect for cozy dinners or special occasions.
Equipment
- Large heavy pot or Dutch oven
- Wooden spoon
- Chef's Knife
- Cutting board
- Ladle
- Measuring cups and spoons
Ingredients
- 2 tbsp olive oil
- 1 fennel bulb thinly sliced
- 1 medium onion chopped
- 3 cloves garlic minced
- 1 can 14 oz crushed tomatoes
- 2 cups seafood or fish stock
- ½ cup dry white wine
- 1 tsp dried thyme
- ½ tsp crushed red pepper flakes optional
- 1 lb mussels cleaned and debearded
- ½ lb shrimp peeled and deveined
- ½ lb firm white fish like cod or halibut, cut into chunks
- Salt and black pepper to taste
- Fresh parsley chopped (for garnish)
- Lemon wedges for serving
Instructions
- Heat olive oil in a large pot over medium heat.
- Add sliced fennel and onion; sauté until softened, about 5 minutes.
- Stir in garlic and cook for another minute until fragrant.
- Add crushed tomatoes, fish stock, white wine, thyme, and red pepper flakes.
- Bring to a boil, then reduce heat and simmer for 10–15 minutes.
- Season with salt and pepper to taste.
- Add mussels, shrimp, and fish. Cover and cook for 5–7 minutes, or until seafood is fully cooked and mussels have opened.
- Discard any unopened mussels.
- Garnish with chopped parsley and serve with lemon wedges and crusty bread.
Notes
Nutrition Facts (Per Serving, Approx.):
- Calories: 320 kcal
- Protein: 32 g
- Fat: 10 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Sodium: 720 mg
- Sugars: 6 g