White fish stew with orange and fennel

  Calorie count: 268

  Greek legend has it that a fennel stalk carried the coal that passed down knowledge from the
  gods to men. I couldn’t possibly say, but I do know that this marriage of fennel, firm fish and 
  zingy orange verges in the divine.

 Ingredients:

 Serves four

 For the fish stock:

 500 g fish offcuts (no oily fish)
 plus  any bones
 1 onion, quartered
 1 celery stalk
 trimmings of fennel bulb (see
 stew  ingredients, right)
 1 Tbs peppercorns

    For the stew:


    2 Tbs olive oil
    1 onion, thinly sliced
    3 garlic cloves, thinly sliced
    1 small fennel bulb, thinly sliced
    1 tsp coriander seeds
    250 ml fish stock
    1 orange-juice and 2 strips of peel
    1400 g tin chopped tomatoes
    2 bay leaves
     ½ tsp herbes de Provence or tarragon
     pinch of saffron
     salt and pepper
     750g white fish fillet, such as pollock, monkfish or halibut
     8 tiger prawns, shells on
     fresh parsley

      Preparation:

  • To make your own stock, put fish offcuts (if buying filleted fish, ask for the bones-you can freeze them for later use) in a deep pan. 
  • Add the onion, celery, fennel trimmings and peppercorns and cover with water. 
  • Simmer for about 45 minutes and strain, removing any froth.
  • For the stew, heat oil in a large non-stick saucepan and gently fry the onion, fennel, garlic and coriander seeds for 15 minutes, until tender. 
  • Add fish stock, orange juice, orange peel and tomatoes, and a tomato tin of cold water. 
  • Add bay leaves, herbs and saffron. 
  • Season and simmer for 20-25 minutes. 
  • Add fish, monkfish first if using, prawns last. 
  • Cover and cook for a further 4 minutes until fish and prawns are cooked through. 
  • Serve piping hot and scattered with fresh parsley.