Ingredients
- 1 tablespoon olive oil
- 2 baby fennel bulbs, trimmed, thinly sliced, fronds reserved (see note)
- 2 garlic cloves, crushed
- 1/2 cup dry white wine
- 4 medium tomatoes, chopped
- 1 cup Massel chicken style liquid stock
- 800g desiree potatoes, cut into 3cm pieces
- 4 (200g each) boneless white fish fillets (such as ling, blue-eye or perch), cut into 3cm pieces
- 1 cup green olives
Method
- Step 1Heat oil in a large, deep, non-stick frying pan over medium-high heat. Add fennel and garlic. Cook, stirring, for 4 to 5 minutes or until softened.
- Step 2Add wine. Bring to the boil. Boil for 2 minutes or until liquid is reduced by half. Add tomato, stock, potato and 1 cup cold water. Bring to the boil. Reduce heat to mediumlow. Simmer, covered, for 15 minutes.
- Step 3Add fish and olives. Cook, covered, for 10 minutes or until fish is cooked through. Serve sprinkled with reserved fennel fronds.
- High protein
- Low carb
- Low kilojoule
- Lower gi
Nutrition
1970 kj
Energy
18g
Fat Total
3g
Saturated Fat
9g
Fibre
40g
Protein
108mg
Cholesterol
1100.69mg
Sodium
10g
Carbs (sugar)
30g
Carbs (total)
All nutrition values are per serve
Notes
You could use 1 large fennel bulb instead of 2 baby bulbs.
- Author: Kirrily La Rosa
- Image credit: John Paul Urizar
- Publication: Super Food Ideas
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