This is a great meal for using up onions, tinned tomatoes and many different types of fish and it only takes 25 minutes from chopping to serving. The addition of the olives and capers give an unmistakable Mediterranean taste and the more unusual flavour of the fennel seeds (optional) compliments the fish beautifully. I had a feeling my kids were not ready for fennel seeds yet so took out their portions before adding them, and replaced the fennel seeds with familiar peas (which I had cooked separately).
To make the dish more adult you could add a splash of white wine with the tinned tomatoes and use fresh parsley instead of dried herbs. And if you don’t eat fish you could use chopped halloumi cheese or a tin of (drained) chickpeas instead. Eat the stew on it’s own as a light meal or alongside some rice, pasta, salad or jacket potato!
Mediterranean fish stew (serves 2 adults and 2 kids)
1 white/red onion, chopped
2 garlic cloves, crushed
Shake dried mixed herbs
Tin chopped tomatoes (value are fine)
200g fish fillets, skin removed and roughly chopped e.g. trout/salmon/coley/cod/haddock
10 green/black olives, chopped
tbsp capers (optional)
1/2 tsp fennel seeds (optional)
1 veggie stock cube (I like OXO as it crumbles easily)
Salt and pepper
Fry the onions, garlic and dried herbs in oil for about 7 minutes until the onions have softened. Add the chopped tomatoes, fish, olives, capers (if using), fennel seeds (if using) and crumble in the stock cube. Simmer for about 10 minutes until the fish is flaky and cooked through. Season with salt and pepper and serve!