CHRISTMAS OFFER Subscribe to Berkshire Life today CLICK HERE

White fish stew with orange and fennel: The Fast Diet

PUBLISHED: 10:27 19 July 2013 | UPDATED: 10:28 19 July 2013

Fish stew

Fish stew

Romas Foord

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 on the divine.


Serves four:

For the fish stock:

500g fish off cuts (no oily fish) plus any bones

1 onion, quartered

1 celery stalk

trimmings of fennel bulb (see stew ingredients)

1 tbsp peppercorns

For the stew:

2 tbsps olive oil

1 onion, thinly sliced

3 garlic cloves, thinly sliced

1 small fennel bulb, thinly sliced

1 tsp coriander seeds

250ml fish stock

1 orange – juice and 2 strips of peel

1 400g 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


1 To make your own stock, put fish off-cuts (if buying filleted fish, ask for the bones – you can freeze them for later use) in a deep pan.

2 Add the onion, celery, fennel trimmings and peppercorns and cover with water.

3 Simmer for about 45 minutes and strain, removing any froth.

4 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.

5 Add fish stock, orange juice, orange peel and tomatoes, and add a tomato tin of cold water.

6 Add bay leaves, herbs and saffron.

Season and simmer for 20-25 minutes.

7 Add fish, monkfish first if using, prawns last.

8 Cover and cook for a further 4 minutes until fish and prawns are cooked through.

9 Serve piping hot and scattered with fresh parsley.

Note: A good stock is the backbone here – full of minerals, full of flavour


Shop with us at Great British Life

Newsletter Sign Up

Berkshire Life weekly newsletter
Sign up to receive our regular email newsletter

Our Privacy Policy

Subscribe or buy a mag today

subscription ad

Latest Competitions & Offers

Topics of Interest

Food and Drink Directory

Local Business Directory

Property Search