Cod Stew With Fennel, Olives and Orange Essence

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Democracy Dies successful Darkness

4.4 (35)

This big, nourishing vessel of comfortableness nutrient is casual to make, yet it has an unmistakable elegance that makes it arsenic fantastic for mundane eating arsenic it is for serving to company.

To work the accompanying story, see: This one-pot food stew has a cardinal shortcut.

The stew’s basal tin beryllium refrigerated a time successful advance, oregon frozen for up to 2 months. Defrost successful the refrigerator overnight.

From nutritionist and cookbook writer Ellie Krieger.

Ingredients

measuring cup

Servings: 4-5 (makes astir 9 cups)

1 mean fennel bulb, preferably with stalks and fronds
1 navel orange, good scrubbed
2 tablespoons extra-virgin olive oil
1 mean bulb (about 5 ounces), diced
1 mean carrot, scrubbed good and diced
2 ribs celery, diced
3 cloves garlic, minced oregon finely grated
1 tablespoonful herb paste
One 14.5-ounce tin no-salt-added diced tomatoes, positive the juices
3 cups food stock
1 bay leaf
1/4 spoon good salt
1/4 spoon crushed reddish capsicum flakes
1/3 cupful pitted greenish olives, sliced
1 1/2 pounds skinless cod fillets, chopped into 1-inch chunks

Nutritional Facts

Per serving (about 1 3/4 cups), based connected 5

Calories
250
Fat
9 g
Saturated Fat
1 g
Carbohydrates
16 g
Sodium
600 mg
Cholesterol
65 mg
Protein
29 g
Fiber
4 g
Sugar
9 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From nutritionist and cookbook writer Ellie Krieger.

Tested by Bonnie S. Benwick.

Published January 2, 2019

Updated March 16, 2026