This week I have been making a fish stew. It is quite a good way to get the family eating more fish as it is warm and the tomato sauce appeals to children. I used haddock in this dish, but you could replace it with any chunky white fish or even salmon. This recipe makes enough fish stew to feed 10 people, when served with rice or mashed potato.
First of all, I made the tomato sauce by heating a little olive oil in a large sauté pan and cooking 5 onions and a chopped fennel bulb for about 5 minutes. Then I added a tablespoon of dried tarragon and cooked for a further minute. Next into the pan, two 400g tins of chopped tomatoes and about 200g chopped mushrooms. Cover and simmer for about 20 minutes. Preheat the oven to 170ºc, then go and put your feet up while the sauce cooks.
Next, place 2kg cubed haddock into a large oven proof dish, season and pour the tomato sauce over. Cover tightly with foil and place the dish in the oven for about 25 minutes, stirring once halfway through cooking time.
Haddock, along with other white fish, is an excellent source of protein, selenium and vitamin B12. It also contains vitamin B6, niacin, phosphorus and potassium. It is low in fat and contains a small amount of omega-3 fatty acids, which may be beneficial for cardiovascular health.