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 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. Here’s a sample of one of the dishes.
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
Ingredients
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
Directions
- 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.
Variations:
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
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Judy Matusky, RDN, LDN 
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