Photo: Kevin McCutcheon
Fish stew with fennel & orange
11 ingredients
Serves 4
openrecipes
This light, healthy casserole with white fish in a tomato sauce can be made ahead of entertaining friends
Estimated Nutrition (whole recipe, rough)
511
Calories
25g
Protein
27g
Fat
38g
Carbs
Counts 8 of 11 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Fennel Bulb | 1/2 bulb (87g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Coriander | not in our table | 0 |
| Seed | not in our table | 0 |
| Saffron | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tbsp olive oil
- 1 onion , peeled and thinly sliced
- 1 small fennel bulb , trimmed and thinly sliced
- 3 large garlic cloves , finely sliced
- 1 heaped tsp coriander seeds , bruised
- 100ml white wine
- 1 orange , strip of peel plus juice
- 1 x 400g tin chopped tomatoes with herbs
- a good pinch saffron
- 2 tbsp cornflour
- 750g skinless white fish fillet, cut into large chunks
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes