Seafood and Fennel Stew

Seafood and Fennel Stew – a very simple, quick and flavoursome stew filled with prawns, mussels, scallops and cod in a tomato and fennel sauce. Very healthy and great either tossed served with spaghetti or as I have done with Garlic Toasts. To make Garlic Toasts, simply thinly slice sourdough bread, rub with halved garlic cloves and spray with olive oil. Bake in a hot oven for 5 minutes until crisp.

If you liked my Seafood and Fennel Stew then try out my other Seafood Recipes here

Recipe

Serves 4

Difficulty Level: home cook

Ingredients:

• A mixture of seafood. I used one large fillet of cod cut into large chunks, 200g raw prawns, 150g raw scallops and 250g mussels. Any mixture would work well. 
• 1 large fennel bulb, sliced thinly
•  1 onion, finely chopped
• 2 garlic cloves, finely chopped
• 1 tablespoon fennel seeds
• 1 tablespoon chilli flakes (optional)
• two tins of chopped tomatoes
• 250ml white wine 
• Salt and black pepper
• Olive oil 
• Chopped parsley, to serve

Method:

1. Heat oven to 200C. Thinly slice the fennel bulb and toss with around a tablespoon of olive oil and plenty of salt and black pepper. Lay the fennel slices on a baking tray and cook for 20-25 minutes until soft and slightly caramelised.
2. Meanwhile, heat around a tablespoon of olive oil in a large, deep frying pan. Add the onion and cook slowly over a medium heat for around 10 minutes until the onions are soft and sticky.
3. Add the garlic, fennel seeds and chilli flakes to the pan. Stir for one minute. 
4. Increase the heat to high and add the wine and tomatoes. Allow to simmer for a couple of minutes. 
5. Add a generous amount of salt and black pepper and stir to combine. Add all the seafood, add a lid to the pan and cook for around 5 minutes until all the seafood is cooked through.
6. Serve the stew topped with the caramelised fennel and chopped parsley. Use the garlic toasts (recipe at top of page) to dip into the Seafood and Fennel Stew and enjoy!