Satisfying meals don’t have to include countless ingredients. A couple of pantry staples and a few fresh finds can make for a delicious dish. I recently presented a cooking workshop featuring five-ingredient meals where the participants learned how to cook fast and healthy recipes consisting of five ingredients or less. So over the next couple of weeks, we will be sharing some of the recipes from the class in hopes to help you simplify your cooking!
First up is Simple Fish Stew. This recipe is an easy way to incorporate more fish into your diet while spending a minimal amount of time in the kitchen. The jarred tomato sauce gives the stew a robust flavor and the fennel bulb works as both a fresh component in the dish as well as a garnish on top. This five-ingredient meal is packed with nutrition. Heart-healthy fats from the fish, antioxidant-rich lycopene from the tomato sauce, and micronutrients and fiber from the fennel. Fast, easy, delicious and nutritious all in one pot!
Simply Delicous Fish Stew
1 tablespoon extra-virgin olive oil
1 large onion, peeled & chopped
1 large bulb fennel, finely sliced crosswise, reserve fennel fronds for garnish
1 jar Rao’s Puttanesca sauce or another brand of Puttanesca sauce
1 lb. thick white fish fillets, cut into bite-size pieces
- Add olive oil to a Dutch oven or large saucepan. Add onions and fennel and cook over medium-low heat for about 10 minutes or until both are soft.
- Add the tomato sauce plus 1/2 cup water. Bring to a low simmer.
- Add fish and simmer, covered, for about 10 minutes or until fish is just cooked through. Top with reserved fennel fronds.
NOTE: If using regular marinara sauce, add a large pinch of saffron to the sauce. For this recipe, I used cod from the Wild Alaskan Company.
Short on time? – Skip the vegetable and just simmer the fish in the tomato sauce.
More substantial – Serve over cooked pasta, brown rice, potatoes, or with crusty whole-grain bread.
Adapted from thestonesoup.com
Follow along with our blog posts as we introduce the other cooking class recipes. Next up: Creamy “Cheese” Sauce for delicious mac and cheese (and there is no cheese in the recipe).