Ingredients
1 fennel bulb, thinly sliced
3 garlic cloves, minced
1 tablespoon olive oil
1 can (14 oz) crushed tomatoes
1 teaspoon dried thyme (or 1 tablespoon fresh thyme)
1 teaspoon dried oregano (or 1 tablespoon fresh oregano)
1 teaspoon salt, or to taste
Freshly ground black pepper, to taste
1 cup low-sodium vegetable broth
2 medium carrots, peeled and sliced
1 zucchini, diced
4 6-oz white fish fillets (such as cod, haddock, or sea bass)
1 cup cherry tomatoes, halved
1/2 cup fresh parsley, chopped
1 lemon, cut into wedges for serving
Instructions
Heat olive oil in a large pot over medium heat. Add the sliced fennel and minced garlic, sauté for 5 minutes until fragrant and softened.
Add crushed tomatoes, thyme, oregano, salt, and black pepper. Stir well to combine.
Pour in broth, reduce the heat to medium-low, and simmer for 10 minutes to deepen the flavors.
Add carrots and zucchini to the pot and cook for another 5 minutes until they begin to soften.
Gently place the fish fillets into the stew, ensuring they are submerged. Add cherry tomatoes on top. Reduce the heat to low, cover, and cook for 8-10 minutes, or until the fish is opaque and flakes easily.
Stir in fresh parsley and adjust seasoning if needed. Serve warm, garnished with lemon wedges.
Notes
For a richer broth, use a combination of vegetable and fish stock. Substitute white fish fillets with any firm, white fish that holds up during cooking. For a vegetarian version, skip the fish and add more vegetables. Leftovers can be stored in the refrigerator for up to 3 days.
- Prep Time: 20
- Cook Time: 35
- Category: Mediterranean Table
- Method: Stewing
- Cuisine: Mediterranean
- Diet: Dairy-Free, Pescatarian
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 7g
- Sodium: 420mg
- Fat: 9g
- Saturated Fat: 1.5g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg