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WINTER FISH STEW
Ingredients
1000 g mussels
2 teaspoon olive oil
1 medium onion(s), finely chopped
1 medium portion fennel, bulb, core removed and finely chopped
2 clove garlic, finely chopped
5 g fennel, seeds, (1 tsp)
1/2 teaspoon dried chilli flakes, (optional)
3 tablespoon Pernod
400 g canned tomatoes, chopped
500 g monkfish, cut into large chunks
2 tablespoon parsley, roughly chopped
4 portion Weight Watchers Malted Rolls, to serve
Instructions
To clean the mussels, remove the “beards”, scrape off any barnacles and discard any that are open or that don’t soon close when tapped.
Heat the oil in a large pan with a lid. Sauté the onion and fennel for 6–8 minutes until softened. Add the garlic, fennel seeds, and chilli flakes (if using) and sauté for 1 minute more.
Add the Pernod, tomatoes and 200ml cold water. Season, bring to the boil and simmer gently for 10 minutes until reduced slightly.
Add the fish and then the mussels, cover and cook for 5 minutes or until the mussels have opened. Turn the heat off and let it stand for 2–3 minutes. Stir everything together gently so as not to break up the fish and serve in bowls with a sprinkling of parsley and a malted roll. Discard any mussels that remain closed.
Notes
To Freeze: Remove the mussels from the shells once cool and return to the stew. Place the stew in an ovenproof, freezerproof dish and cover with clingfilm, or carefully transfer to freezer bags. Freeze for up to 1 month. Defrost in the fridge overnight then cover and reheat in the oven at Gas Mark 4/180ºC/fan oven 160ºC for 25 minutes or until piping hot. Ingredients
1000 g mussels
2 teaspoon olive oil
1 medium onion(s), finely chopped
1 medium portion fennel, bulb, core removed and finely chopped
2 clove garlic, finely chopped
5 g fennel, seeds, (1 tsp)
1/2 teaspoon dried chilli flakes, (optional)
3 tablespoon Pernod
400 g canned tomatoes, chopped
500 g monkfish, cut into large chunks
2 tablespoon parsley, roughly chopped
4 portion Weight Watchers Malted Rolls, to serve
Instructions
To clean the mussels, remove the “beards”, scrape off any barnacles and discard any that are open or that don’t soon close when tapped.
Heat the oil in a large pan with a lid. Sauté the onion and fennel for 6–8 minutes until softened. Add the garlic, fennel seeds, and chilli flakes (if using) and sauté for 1 minute more.
Add the Pernod, tomatoes and 200ml cold water. Season, bring to the boil and simmer gently for 10 minutes until reduced slightly.
Add the fish and then the mussels, cover and cook for 5 minutes or until the mussels have opened. Turn the heat off and let it stand for 2–3 minutes. Stir everything together gently so as not to break up the fish and serve in bowls with a sprinkling of parsley and a malted roll. Discard any mussels that remain closed.
Notes
To Freeze: Remove the mussels from the shells once cool and return to the stew. Place the stew in an ovenproof, freezerproof dish and cover with clingfilm, or carefully transfer to freezer bags. Freeze for up to 1 month. Defrost in the fridge overnight then cover and reheat in the oven at Gas Mark 4/180ºC/fan oven 160ºC for 25 minutes or until piping hot. Ingredients
1000 g mussels
2 teaspoon olive oil
1 medium onion(s), finely chopped
1 medium portion fennel, bulb, core removed and finely chopped
2 clove garlic, finely chopped
5 g fennel, seeds, (1 tsp)
1/2 teaspoon dried chilli flakes, (optional)
3 tablespoon Pernod
400 g canned tomatoes, chopped
500 g monkfish, cut into large chunks
2 tablespoon parsley, roughly chopped
4 portion Weight Watchers Malted Rolls, to serve
Instructions
To clean the mussels, remove the “beards”, scrape off any barnacles and discard any that are open or that don’t soon close when tapped.
Heat the oil in a large pan with a lid. Sauté the onion and fennel for 6–8 minutes until softened. Add the garlic, fennel seeds, and chilli flakes (if using) and sauté for 1 minute more.
Add the Pernod, tomatoes and 200ml cold water. Season, bring to the boil and simmer gently for 10 minutes until reduced slightly.
Add the fish and then the mussels, cover and cook for 5 minutes or until the mussels have opened. Turn the heat off and let it stand for 2–3 minutes. Stir everything together gently so as not to break up the fish and serve in bowls with a sprinkling of parsley and a malted roll. Discard any mussels that remain closed.
Notes
To Freeze: Remove the mussels from the shells once cool and return to the stew. Place the stew in an ovenproof, freezerproof dish and cover with clingfilm, or carefully transfer to freezer bags. Freeze for up to 1 month. Defrost in the fridge overnight then cover and reheat in the oven at Gas Mark 4/180ºC/fan oven 160ºC for 25 minutes or until piping hot. |
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