Joe’s feelgood food: Tomato, fennel and fish stew 

Joe’s feelgood food: Tomato, fennel and fish stew 

REDUCED CARB

SERVES 1  

MAKE AHEAD

½ fennel bulb

1 tbsp olive oil

salt and pepper

1 fat clove garlic

big pinch of dried chilli flakes

glass of white wine

1 x 227g tin of chopped tomatoes

handful of parsley

2 tbsp natural yoghurt

½ lemon

200g fish pie mix

2 tbsp toasted flaked almonds

  • Pick the green fronds from the fennel and save until later, then slice the fennel as finely as you can.
  • Heat a saucepan over a medium to high heat. Drizzle in the olive oil then dump the fennel into the pan along with some seasoning. Fry, stirring regularly, for 3-4 minutes until the fennel is collapsed and beginning to caramelise.
  • Crush in the garlic clove and sprinkle in the chilli flakes. Cook for 1 minute more, then pour in the glass of white wine. Cook for 2 minutes, or until the wine has reduced by half, then tip in the chopped tomatoes. Crank up the heat. Bubble the sauce away for a few minutes while you make the herby yoghurt.
  • Put the parsley (stalks and all) into a small food processor. Blitz until finely chopped, then spoon in the yoghurt. Squeeze in a little lemon juice and blitz again to combine. Season to taste.
  • Come back to the tomato sauce. Lower the heat, drop in the fish pie mix. Place a lid on the pan and cook for 2-3 minutes more until the fish is cooked. Check by cutting into one of the thicker pieces to make sure the white fish has turned from raw, pale flesh to cooked bright white, and that the salmon flesh has turned matt pink in colour.
  • Take the pan off the heat. Season with salt, pepper and lemon juice to taste. Pile into a bowl, spoon over the herby yoghurt and top with the toasted flaked almonds.

 

 

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