Italian-stytle fish stew with a spicy tomato base

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Name: Tiggy's Brodetto
Prep time: 35 min
Cook time: 5 min
Total time: 40 min
Yield: 4
Cuisine: Italian
Ingredients: 2 tablespoons Olive oil; 1 Onion thinly sliced; 1 head Fennel thinly sliced; 2 cloves Garlic; 0.5 teaspoon Red chilli flakes; 600 grams Mixed fish snapper, monkfish etc; 75 ml Dry white wine; 450 ml Fish stock; 400 grams Tinned chopped tomatoes; 1 bunch Fresh Coriander chopped; 12 Tiger prawns raw; 400 grams Mussels cleaned or frozen; 50 ml Pernod (or other anise-flavoured liqueur) (Optional); 8 slices Toasted baguette rubbed with gralic

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INGREDIENTS

2 tablespoons Olive oil
1 Onion ; thinly sliced
1 head Fennel ; thinly sliced
2 cloves Garlic
0.5 teaspoon Red chilli flakes
600 grams Mixed fish ; snapper, monkfish etc
75 ml Dry white wine
450 ml Fish stock
400 grams Tinned chopped tomatoes
1 bunch Fresh Coriander ; chopped
12 Tiger prawns ; raw
400 grams Mussels ; cleaned or frozen
50 ml Pernod (or other anise-flavoured liqueur) ; (Optional)
8 slices Toasted baguette ; rubbed with gralic

Servings

INSTRUCTIONS

Heat a large heavey-based pan or cassorole dish on the het. Add the olive oil.

Add the onion, fennel and garlic and cook over a a low heat for 5-6 minuts, or until the vegetables have lightluy caramelised.

Add the chilli flakes and mix well. Place the pieces of fish on top, then pour over the wine, bring to the boil and cook for 1 minute.

Pour over the fish stock, add the chopped tomatoes, then bring to a simmer. Cook for 2-3 minutes before adding the chopped coriander, prawns, mussels and Pernod, if using. Cover with a tight-fitting lid and simmer for a further 3-4 minuts. Season to taste.

Trasfer the stew to bowls, garnish with toasted garlic croutons and serve.

NOTES

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Tiggy's Brodetto

2 tablespoons Olive oil
1 Onion thinly sliced
1 head Fennel thinly sliced
2 cloves Garlic
0.5 teaspoon Red chilli flakes
600 grams Mixed fish snapper, monkfish etc
75 ml Dry white wine
450 ml Fish stock
400 grams Tinned chopped tomatoes
1 bunch Fresh Coriander chopped
12 Tiger prawns raw
400 grams Mussels cleaned or frozen
50 ml Pernod (or other anise-flavoured liqueur) (Optional)
8 slices Toasted baguette rubbed with gralic

Heat a large heavey-based pan or cassorole dish on the het.  Add the olive oil.

Add the onion, fennel and garlic and cook over a a low heat for 5-6 minuts, or until the vegetables have lightluy caramelised.

Add the chilli flakes and mix well.  Place the pieces of fish on top, then pour over the wine, bring to the boil and cook for 1 minute.

Pour over the fish stock, add the chopped tomatoes, then bring to a simmer.  Cook for 2-3 minutes before adding the chopped coriander, prawns, mussels and Pernod, if using.  Cover with a tight-fitting lid and simmer for a further 3-4 minuts.  Season to taste.

Trasfer the stew to bowls, garnish with toasted garlic croutons and serve.

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Nutrition

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Serving Size: 1 Serving (325g)
Recipe Makes: 4 Servings

Calories: 177
Calories from Fat: 48 (27%)

Amt Per Serving		% DV

	Total Fat 5.3g	7 %
	Saturated Fat 1g	5 %
	Monounsaturated Fat 2.1g
	Polyunsanturated Fat 1.1g
Cholesterol 56.4mg		17 %
Sodium 513.4mg		18 %
Potassium 833mg		22 %
Total Carbohydrate 11.9g		4 %
	Dietary Fiber 2.5g	10 %
	Sugars, other 9.4g
Protein 19.3g		28 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 177

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