Fish stew with fennel and orange

Gently simmer the fish to create a succulent dish!


Fish stew with fennel and orange

  • 1 hour
  • Serves 4
  • EASY

PER SERVING 313 kcals, protein 36.8g, carbs 21g, fat 7.5g, sat fat 1.0g, fibre 2.6g, salt 0.4g


  • olive oil 2 tbsp
  • onion 1, peeled and thinly sliced
  • fennel bulb 1 small, trimmed and thinly sliced
  • garlic 3 large cloves, finely sliced
  • coriander seeds 1 heaped tsp, bruised
  • white wine 100ml
  • orange 1, strip of peel plus juice
  • chopped tomatoes with herbs 1 x 400g tin
  • saffron a good pinch
  • cornflour 2 tbsp
  • skinless white fish fillet 750g, cut into large chunks


  1. Heat the oil in a large, wide non-stick saucepan and gently fry the onion, fennel, garlic and coriander seeds for 15-20 minutes, until the vegetables soften. Pour in the wine, orange juice, peel and tomatoes.
  2. Refill the tomato tin with cold water and stir into the pan with the saffron. Simmer for 20 minutes.
  3. Mix the cornflour with 2 tbsp cold water and stir into the pan. Cook for 1-2 minutes more and season.
  4. Put the fish pieces on top of the simmering sauce, cover with a lid and steam for 3-4 minutes until cooked. Serve hot with crusty bread.