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Tomato and fish broth, Prawns & cod with fennel

Tomato and fish broth, Prawns & cod with fennel

THIS week we have two wonderful, hearty fish dishes to choose from. Both options are quick and easy to make, with rich flavours that the whole family will love.

A perfect option for those rushed mid–week dinners when you are in late from work or running out the door in the evenings to the many activities with the kids, it’s also worth remembering that fish is a high–protein, low–fat food that provides a range of health benefits. Ideally, we should be aiming for two portions of fish a week and these recipes are a lovely way to work this in to your weekly menu.

TOMATO AND FISH BROTH

2 onions, diced

olive oil

1 clove of garlic

5 tomatoes, roughly chopped

1 fennel, sliced

1 litre vegetable stock

2 gherkins, sliced

16 olives, stoned

1 sprig parsley, picked

3 sprigs dill, picked

500g any white fish

4 tbsp soured cream

Peeling and chop the onions. Place in a pan with the olive oil on a moderate heat, add in the garlic and soften. Add in the tomatoes and cook until soft.

After a couple of minutes add the fennel to the pan and cook until it too has softened. Add in your stock and bring to the boil. Once boiling, turn down to a simmer for 20 minutes and let the liquid reduce a bit and thicken. Season with salt and pepper to taste.

Place the fish in and cook for four to five minutes, then add in the gherkins, olives and the herbs.

Season to taste one more time and serve with a dollop of soured cream.

PRAWNS, COD WITH FENNEL AND WHITE WINE

20g salted butter

1 fennel bulb, sliced

1 leek, trimmed and diced

150ml white wine

200ml crème fraiche

260g cod or any white fish, cut into thick slices

10 prawns, shell off

25g flat leaf parsley, chopped

Start by melting the butter in a casserole dish on a medium heat, then add in the fennel and season with salt and pepper. Cover with a lid and cook for 10 minutes, stirring regularly.

Add in the leek and cook again, covered with the lid, for five minutes until soft.

Add in the wine and crème fraiche and simmer with the lid off for four minutes until the liquid is reduced by half.

Add in the prawns and the fish and cover with the lid. Simmer for seven to eight minutes until the fish is opaque and flaky and the prawns are pink and opaque.

Scatter with chopped parsley and serve.

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