Simple and speedy fish stew

Speedy Fish Stew

Serves: 4

Time: 20 minutes

We all know that fish is full of important nutrients like omega 3 fats.  Add some cooked tomatoes for their lycopene, an amazing antioxidant, garlic for its anti-inflammatory properties and some tasty fish stock and you have a nourishing meal in minutes.

Ingredients

1 Tbsp. Olive Oil

1 onion, diced

2 cloves garlic, minced

1 large bulb fennel, finely sliced crosswise

1 jar (600gm) Pasta Sauce (look for one that is just tomatos, no sugar added)

200ml of water or fish stock

450g (1lb) white fish fillets, chopped into large chunks

1/4 cup olives – pitted

3 tbsp. salted capers

Parsley to serve

Method

Heat oil in a large pot. Add onions and cook over a medium low heat for about 5 minutes until softened.

Add the fennel and garlic and continue to cook, stirring occasionally for 10 minutes or until the onion and fennel are soft but not browned.

Add the pasta sauce and water or stock. Bring to a low simmer.

Add capers, olives and diced fish and cook for about 5 minutes until fish is opaque.

Remove from the heat add chopped parsley.

 

Other uses for this store cupboard staples:

Pasta Sauce can be used in so many ways.  Pizza topping, homemade baked beans – use a cup of pasta sauce, ¼ cup honey, 3tbsp prepared mustard and a tin of white beans.  Use a cup of sauce to replace 1 cup of water when cooking rice for a Mexican style dish. Add chopped Jalapenos, ½ cup of corn. ¼ cup coriander, 1 diced red onion and the juice of two limes to a cup of pasta sauce and serve with corn chips. Thin with water and add vegetables and quinoa for a speedy minestrone.