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By Liv Kaplan

One Pot Fish Puttanesca With Fennel

Name: One Pot Fish Puttanesca With Fennel
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Italian
Ingredients: 1 tbsp olive oil; 3-4 anchovy fillets, oil packed; 5 cloves garlic, crushed; 1 red onion, finely sliced; 1 medium fennel bulb, sliced (or use half a large one); 2 cans whole peeled tomatoes; 1 1/2 tbsp vegetable stock concentrate; 8 springs thyme, fresh; 8 sprigs oregano, fresh; 1/2 cup Kalamata olives, pitted; 2 tbsp capers, drained; 4 fillets (or approximately 600g) of white fish; 2 bunches broccolini; 1/4 cup flat leaf parsley, fresh; 1/2 tsp chilli flakes (optional)

8 steps

Prep:10minCook:20min

This Fish Puttanesca is a one pot meal that brings together white fish, olives, capers, and fresh herbs in a flavourful tomato-based sauce, making it an easy and delicious dinner option, made from pantry staples. It’s beautiful on its own, but can also be served with couscous, rice or crusty bread to build it out.

Updated at: Thu, 17 Aug 2023 08:44:40 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories301.8 kcal (15%)

Total Fat10.3 g (15%)

Carbs21.2 g (8%)

Sugars9.8 g (11%)

Protein33.4 g (67%)

Sodium1195.7 mg (60%)

Fiber6.3 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 Tbspolive oil

medium, sliced, or use half a large one

2 canswhole peeled tomatoes

1 ½ Tbspvegetable stock concentrate

8 springsthyme

fresh

8 sprigsoregano

fresh

½ cupkalamata olives

pitted

2 Tbspcapers

drained

600gwhite fish

fillets

2 bunchesbroccolini

¼ cupflat leaf parsley

fresh

½ tspchilli flakes

optional

Instructions

Step 1

Heat a large heavy pan over medium heat and add the olive oil, onion and anchovy fillets. Cook for 2-3 minutes until the onion has started to become translucent and the anchovies have melted into the oil.

Step 2

Add in garlic and cook, stirring occasionally for 1-2 minutes, ensuring the garlic doesn’t burn.

Step 3

Add in the fennel and toss through the onion.

Step 4

Add the whole tomatoes, squeezing them between your hands before pouring or roughly mashing in the pot to break apart. Fill up one of the empty tomato cans with water and add that to the pot too. Turn the heat up high.

Step 5

Add in the oregano, thyme, vegetable stock concentrate, olives, and capers. Bring the mixture to a boil, then reduce the heat and let it simmer, partially covered for 10 minutes.

Step 6

Nestle the fish in the liquid and reduce the heat to medium. Cooking time will vary largely depending on the size of your fish. Around 10 minutes is a good place to start, but it may take only 8 minutes or it may need up to 12 for thicker fillets. Leave the fish to cook, either uncovered or partially covered, with the liquid simmering (you don’t want it boiling).

Step 7

In the final 3 minutes of cooking, throw in the broccolini to sit on top and place the lid on. Allow these to steam for 3 or so minutes, then remove the lid, plunge the broccolini into the mixture and take off the heat.

Step 8

Serve with fresh parsley, a drizzle of olive oil and optional chilli flakes.

View on Liv Kaplan

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