The first time you make fennel and tomato seafood stew, you notice the magic of simple ingredients. Fennel brings a soft sweetness, tomatoes add gentle acidity, and seafood ties it all together.
You get a dish that feels special but isn’t fussy.
Picture the aroma of fennel and garlic softening in olive oil. Then, tomatoes burst and simmer into a rich broth.
Each step adds flavor, reminding you of coastal kitchens. The sweetness of fennel balances the tang of tomato and the richness of seafood.
You can serve this stew with crusty bread or a light salad. It brings warmth and freshness to your table.
Why You Will Love Fennel and Tomato Seafood Stew
You’ll love how fennel’s sweetness meets the brightness of tomatoes. The flavors taste fresh but still hearty.
Each spoonful gives you a light broth packed with seafood richness. You can make it on a weeknight without much effort.
The base simmers while you prep the seafood, so flavors deepen. It feels like a special meal but fits into a regular evening.
Fennel adds a mild anise note that softens as it cooks. It blends with the tomatoes for a clean, coastal taste.
You get warmth and freshness in the same bowl. The recipe is flexible, too.
- Use shrimp, fish, or mussels—whatever you have.
- Adjust the spice with red pepper flakes.
- Add orange zest or herbs for a twist.
It’s easy to serve with bread or a small salad. Ladle it straight from the pot, and toss on a few fennel fronds.
How To Make Fennel and Tomato Seafood Stew
You’ll build flavor by cooking fennel and onion until soft. Then add tomato, herbs, and seafood.
The right tools and fresh ingredients help you get a light but rich stew. It tastes clean and balanced.
Ingredients
Use fresh, firm seafood and ripe tomatoes for the best flavor. Here’s what you need:
- 1 bulb fennel, trimmed and thinly sliced
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 2 tablespoons tomato paste
- 1 cup dry white wine
- 3 cups seafood or vegetable stock
- 2 cups diced tomatoes (fresh or canned)
- 1 bay leaf and 1 teaspoon thyme
- 2 medium potatoes, peeled and cubed
- ½ pound firm white fish (like cod or halibut), cut into chunks
- ½ pound shrimp or mussels
- Salt and black pepper, to taste
- Chopped parsley and fennel fronds, for garnish
Keep seafood cold until you’re ready to cook. That keeps it firm and sweet.
Instruments
You don’t need fancy equipment, just a few helpful tools:
- Large heavy pot or Dutch oven for even heat
- Wooden spoon for stirring
- Sharp knife and cutting board for clean slices
- Measuring cups and spoons for accuracy
- Ladle for serving
A multicooker works for sautéing and simmering. If not, a stovetop is fine.
Make sure your pot has a tight lid to trap moisture.
Step-by-Step Instruction
Sauté the vegetables. Warm olive oil over medium heat. Add onion and fennel, stirring until soft, about 6–8 minutes.
Add flavor. Stir in garlic and tomato paste for one minute.
Deglaze. Pour in white wine and let it reduce a bit.
Simmer the base. Add stock, tomatoes, herbs, and potatoes. Bring to a gentle boil, then lower heat and cover. Cook until potatoes are tender, about 20 minutes.
Add seafood. Stir in fish first, then shrimp or mussels. Cook until fish flakes and shrimp turn opaque, about 5 minutes.
Season and serve. Taste for salt and pepper. Ladle into bowls and top with parsley and fennel fronds.
Serve hot with crusty bread or a small spoon of aioli.
Tips & Tricks
I’ve picked up a few tricks making this stew.
1. Use fresh fennel and ripe tomatoes.
Fresh fennel gives sweetness and a light anise flavor. If your tomatoes taste flat, add a pinch of sugar.
2. Choose firm white fish.
Cod, halibut, or snapper hold their shape well. Avoid delicate fish—they fall apart.
3. Add seafood in stages.
Fish cooks faster than shellfish. Add mussels or clams first, then fish, and shrimp last.
4. Balance the broth.
A splash of white wine or Pernod adds depth. Taste and adjust with salt, pepper, or lemon juice.
5. Use the right cookware.
A heavy pot keeps heat even and prevents burning.
6. Garnish for freshness.
Top each bowl with parsley or fennel fronds. Serve with toasted bread or crostini.
Ingredient Substitute
If you can’t find fresh fennel, use 1 teaspoon of fennel seeds. They have a similar anise flavor, just stronger and less sweet.
Toast the seeds lightly to bring out aroma. No crushed tomatoes? Use whole canned tomatoes and crush them.
For seafood, use what’s fresh or available. Try these swaps:
- White fish: cod, halibut, or snapper
- Shellfish: scallops or crab instead of clams or mussels
- Shrimp: frozen shrimp works if thawed and patted dry
Don’t want to use white wine? Replace it with clam juice or vegetable broth.
No homemade seafood stock? Use store-bought fish stock or vegetable broth. Throw in shrimp shells or a splash of lemon for more flavor.
Fresh herbs taste best, but dried ones work too. Use half the amount if dried.
What To Serve With Fennel and Tomato Seafood Stew
When you serve this stew, pick sides that balance the rich broth. Go for simple dishes that soak up flavor or add crispness.
Great options to serve with your stew:
Garlic Bread – Warm, buttery slices help you enjoy every drop. Garlic adds a comforting aroma that fits seafood.
Crusty Baguette – A fresh baguette gives crunch and mild flavor.
Caesar Salad – Creamy dressing and crisp lettuce give cool contrast.
Roasted Vegetables – Carrots, parsnips, or sweet potatoes add color and sweetness.
Steamed Asparagus – Light and earthy, it keeps things balanced.
Lemon Herb Rice – Citrus lifts the stew’s savory notes.
Quinoa Salad – Toss quinoa with herbs and olive oil for a nutty bite.
Cornbread – A slice of cornbread brings gentle sweetness.
Each side supports the stew’s flavor without overpowering it.
How To Store Fennel and Tomato Seafood Stew
You can store leftover stew safely if you cool it fast. Let it sit at room temp no more than 30 minutes.
That keeps seafood tender and stops overcooking. Use airtight containers to store the stew.
Divide it into smaller portions so it chills fast and reheats evenly. Label containers with the date.
Storage times:
- Refrigerator: Up to 2 days
- Freezer: Up to 2 months
When freezing, remove mussels or clams first. They can turn rubbery after thawing.
Add fresh ones when reheating if you want. To reheat, warm the stew slowly on the stove over low heat.
Stir gently to avoid breaking the fish. If it thickens, add seafood stock or water to loosen.
Avoid microwaving—it makes seafood tough. A gentle simmer keeps flavors balanced and texture soft.
Nutritional Value
This fennel and tomato seafood stew feels light but filling. It fits well into any balanced diet.
Lean seafood, vegetables, and olive oil make it nutrient-rich. The dish never feels heavy or overwhelming.
Each serving gives you solid protein, vitamin C, and fiber. Calories and fat stay pretty low.
Tomatoes and fish stock in the broth add minerals and antioxidants. These help with your body’s daily needs.
You’re looking at 150–200 calories per serving. The seafood mostly brings lean protein and some healthy fats.
Approximate values per serving:
- Calories: 150–200 kcal
- Protein: 20–25 g
- Total Fat: 5–7 g
- Carbohydrates: 10–15 g
- Fiber: 3–4 g
- Sodium: 300–350 mg
Fennel adds a sweet note, plus potassium and fiber. Tomatoes toss in vitamin C and lycopene. Olive oil brings those heart-friendly fats.
Using shrimp or white fish? You’ll get more omega‑3s and clean protein. Adjust the salt or oil if you want to tweak things.
Fennel and Tomato Seafood Stew
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
- Calories: 320 kcal
- Protein: 32 g
- Fat: 10 g
- Carbohydrates: 15 g
- Fiber: 3 g
- Sodium: 720 mg
- Sugars: 6 g
