Salmon, Mussel and Fennel Stew

I love a fish stew and this is a very simple one.  Mussels are an excellent source of omega-3 fatty acids. To read more about the benefits of omega-3, and find out how to incorporate more into your diet, check out our blog here.  Mussels are also a great source of vitamins such as zinc which helps build immunity.  Plus they are fun to eat, kids love them!

Serves: 4

Prep time: 15 minutes

Cooking time: 10 minutes

Ingredients:

• 1 bulb fennel

• 1 red onion

• ½ fresh red chilli

• 2 cloves of garlic

• 125ml white wine

• 700g passata

• 1 handful of fresh basil

• Olive oil

• 400g mixed fish. (I use a frozen and defrosted fish pie mix, or you could make your own with salmon and white fish)

• 500g mussels

Instructions:

1. In a large, cast iron pot or pan (with lid) heat a splash of olive oil.

2. Finely slice the fennel, onion, chilli and garlic and add to the pan. Saute for 5 to 10 minutes until the vegetables have softened.

3. 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.

4. Add the fish and simmer for a couple of minutes

5. 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)

6. Serve with toasted sourdough bread

Amelia is a university qualified Dietitian registered in both Australia and the UK. If you’re ready to get personalised dietetic support, you can book a consultation. Take a look at our other pages, to find more delicious recipes and you can read our blogs here. Stay Connected: Join our community for gut health tips on Facebook and Instagram