Recipe: Mediterranean Fennel Fish Stew

Servings: 2
Prepping Time: 20 Min
Cooking Time: 30 Min


  • 1/2 tsp Saffron threads
  • 2 tbsp Hot water
  • 2 tbsp Extra-virgin olive oil
  • 5 ea. Garlic cloves, peeled and thinly sliced
  • 2/3 cup Dry white wine
  • 1 cup Water
  • 2 tbsp Tomato paste
  • 1 ea. or 14.5 oz can Tomatoes, canned, diced, no salt added
  • 1 ea. Fennel bulb, fronds reserve, thinly sliced
  • 1 ea. Navel orange, thinly sliced with rind on
  • Salt and pepper (as needed)
  • 1 lb White fish fillet, skinless
  • Crusty bread, sliced, brushed with as needed olive oil and grilled toasted


1. Soak saffron in hot water for 20 minutes. This will bring out its flavor.

2. Meanwhile, prepare braising liquid: Heat olive oil in a Dutch oven or large skillet with a lid over medium-low heat and gently cook garlic until fragrant, less than a minute.

3. Add wine, water, tomato paste, diced tomatoes, and saffron in its liquid to skillet and stir well.

4. Add fennel and orange slices and simmer over low heat, covered, for about 15 minutes, or until fennel is soft. Add additional water, if needed, to have about an inch of broth. Add salt to taste.

5. Season both sides of fish with salt and pepper and cut into 3-inch chunks (about four pieces per average-size fillet). Add fish pieces to braising liquid, partially submerging them.

6. Simmer, covered, over low heat for 7 to 10 minutes, checking for doneness after 5 minutes.

7. When fish is opaque, it’s done. Do not overcook.

8. To serve, first spoon some of braising liquid onto rimmed plate or shallow bowl, then top with a piece of fish. Garnish with reserved fennel fronds or other fresh herbs. Serve with olive oil–brushed grilled or toasted bread.

Nutrition Facts (per portion/serving prepared with cod): Calories: 500 ⁄ Protein: 45 g ⁄ Carbohydrate: 32 g ⁄ Fiber: 8g/Carbohydrate to fiber ratio: 4/Saturated fat: 2 g ⁄ Trans-fat: 0 g ⁄ Sodium: 280 mg /Added sugar: 0g