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
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
1 bulb of fennel
1 red onion
½ fresh red chilli
2 cloves of garlic
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
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.
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.
Add the fish and simmer for a couple of minutes
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).
Serve with crusty bread and a big green salad.