Salmon, mussel and fennel stew

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fishstew.jpg

I love a fish stew and this is my simple one.  After watching a documentary last year about the fish farms in Vietnam I only buy Australian fish that has been sustainably farmed.  You can buy cleaned bearded mussels in the supermarket.  Mussels are a good source of omega -3 fatty acids.  These fats have many beneficial effects, including improving brain function and reducing inflammatory conditions, such as arthritis. Mussels are also a great source of vitamins such as zinc which helps build immunity.  Plus they are fun to eat, the kids love them! http://gty.im/175816512

Salmon, mussel and fennel stew

Author: rachel

Prep time: 10 mins

Cook time: 10 mins

Total time: 20 mins

Serves: 4

Ingredients

  • 1 bulb of fennel

  • 1 red onion

  • ½– fresh red chilli

  • 2 cloves of garlic

  • olive oil

  • 125 ml white wine

  • 700 g passata

  • 1 small bunch of fresh basil

  • 400 g mixture of fish fillets, scaled and pin-boned. I used salmon but snapper or whiting would be good. Cut into large chunks

  • 1kg mussels scrubbed, clean and debearded

Instructions

  1. In a large, deep frypan (with lid) heat a splash of olive oil. Finely slice the fennel, onion, chill and garlic and add to the pan. Saute for 5 to 10 minutes until the vegetables have softened.

  2. Add the white wine and let it simmer for a couple of minutes then add the passata and most of the basil (chopped). Simmer for a few minutes.

  3. Add the fish and simmer for a couple of minutes

  4. Add the mussels. Put the lid on the frypan and allow the mussels to open. When the mussels have opened (throw away any that remain closed), the fish will be cooked through (roughly four minutes).

  5. Serve with crusty bread and a big green salad.

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