Ingredients and Weight:
- White fish fillets (e.g., cod or haddock): 500 grams
- Extra virgin olive oil: 4 tablespoons
- Fresh tomatoes: 1kg (or canned whole tomatoes)
- Onion: 1 large, chopped
- Garlic: 3-4 cloves, crushed
- Fennel bulb: 1 small, chopped
- Oregano: 1 teaspoon dried or fresh
- Salt and pepper: to taste
- Fresh parsley: to garnish
Preparation Time:
- Preparation: 20 minutes
- Cooking: 40-50 minutes
- Total: 1 hour 10 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- In a large pot, heat the olive oil over medium heat.
- Add the chopped onion and crushed garlic, and cook until softened.
- Add the chopped fennel bulb and oregano, and continue cooking for a few minutes.
- Pour in the whole tomatoes (fresh or canned), breaking them up with your hands or a spoon.
- Season with salt and pepper, and bring to a boil. Reduce heat to low and let it simmer for 20 minutes.
- Meanwhile, cut the fish into large pieces and set aside.
- After the sauce has cooked for 20 minutes, add the fish pieces to the pot, being careful not to overcrowd the pot.
- Let it cook for another 15-20 minutes or until the fish is cooked through.
- Garnish with fresh parsley and serve hot.
Nutritional Information: (Per serving, assuming 8 total servings)
- Calories: Approximately 350 calories per serving (depending on the type of fish and additional ingredients used)
- Fat: 14g
- Carbohydrates: 15g
- Protein: 35g
Dish Characteristics:
- A rich and flavorful stew with a base of tomatoes and herbs, featuring tender fish pieces in a creamy sauce.
- The dish is hearty yet light on the palate, making it a perfect choice for colder weather or as a comforting meal.
User Comments:
- "The flavors were amazing! The fish was cooked perfectly and the sauce was rich and delicious."
- "I added some white wine to enhance the flavor, which was a great addition."
- "I used different types of white fish for variety and it was still excellent."
Special Precautions and Tips:
- Use fresh fish that is still cold and smells fresh for best results. Avoid using frozen fish if possible.
- Do not overcook the fish; it should remain tender and flaky.
- Adjust seasoning according to taste, adding more salt or pepper if needed.
