Ultimate Seafood Stew with Fennel & Tomatoes: A Flavorful & Healthy Recipe
Imagine a symphony of fresh flavors: succulent shrimp, tender fish, the aromatic essence of fennel, and the sweet tang of ripe tomatoes, all bathed in a light, savory broth. Add a touch of diced potatoes for heartiness, and you have not just a meal, but an experience. This Seafood Stew with Fennel & Tomatoes is truly a culinary delight that transcends seasons, making it an ideal supper all year long, whether you’re craving a refreshing summer dish or a comforting winter warmer.
For those mindful of their carbohydrate intake, this versatile recipe offers simple adaptations. You can easily omit the potatoes to create a lighter, low-carb version of the stew. Alternatively, consider substituting the potatoes with diced turnips. Turnips provide a similar texture to potatoes but with a significantly lower carb count, offering a healthy and delicious alternative without compromising the stew’s integrity.
My journey to crafting this particular seafood stew began with inspiration from the Williams-Sonoma website, specifically an enticing recipe for this dish. The original recipe was designed for a Cuisinart multicooker. However, not owning such an appliance, I embraced the challenge of adapting and tweaking it for stovetop preparation. The result is a wonderfully accessible recipe that allows anyone to recreate this gourmet-inspired stew using standard kitchen equipment, proving that extraordinary meals can be made right on your range.
One of the key advantages of this stovetop adaptation is the hands-on control it offers. From sautéing the aromatic vegetables to simmering the rich broth, each step allows you to infuse the dish with your personal touch, ensuring every spoonful is bursting with flavor. The careful layering of ingredients contributes to a depth that feels both rustic and refined, perfect for a casual family dinner or an elegant gathering.
Gather Your Ingredients: Crafting the Perfect Fennel & Tomato Seafood Stew
To embark on your culinary adventure and create this exquisite Seafood Stew with Fennel & Tomatoes, let’s ensure you have all the necessary components ready. Having your ingredients prepped and measured (mise en place) is crucial for a smooth and enjoyable cooking process, especially as this recipe moves quickly once you begin sautéing.
- Olive Oil: I prefer using extra-virgin olive oil for its robust, peppery, and fruity notes, which contribute significantly to the stew’s overall flavor profile, in addition to being a healthy fat source. However, regular olive oil or other neutral oils like avocado oil or refined coconut oil also work well. A word of caution: it’s generally advisable to avoid seed oils when cooking at high temperatures, as they can become toxic.
- Onion: Finely chopped, a large white, yellow, or sweet onion forms the aromatic base of the stew, sweetening as it cooks and building a foundation of flavor.
- Fennel Bulb: Cored and thinly sliced, fennel is the star vegetable here. While raw fennel boasts a distinct anise flavor, sautéing or roasting it transforms its character into a sweet, nutty, and slightly caramelized delight with a beautifully tender texture. Don’t forget to save a few feathery fronds for a fresh, elegant garnish!
- Tomato Paste: This concentrated ingredient is a secret weapon, adding an intense burst of umami, coupled with a deep, sweet, and mildly acidic flavor that enhances the richness of the broth.
- Garlic: Finely minced garlic infuses the stew with its pungent aroma and savory depth. To achieve the perfect texture without unwanted chunks, I highly recommend using a garlic press or a fine cheese grater.
- Dry White Wine: A dry white wine, such as Sauvignon Blanc or Pinot Grigio, adds a crucial layer of complexity. Its high acidity brightens and balances the rich flavors of the broth without overpowering the delicate seafood. If you prefer to cook without alcohol, simply substitute with an equal amount of good quality seafood stock.
- Pernod (Optional): For an authentic touch and a more pronounced anise flavor, a splash of Pernod, a French liqueur, is a delightful addition. It introduces subtle notes of licorice, coriander, and mint, elevating the stew’s aromatic complexity. It’s completely optional, but highly recommended for those who appreciate its unique character.
- Seafood Stock: The backbone of any good seafood stew, a quality seafood stock provides a golden, flavorful base. It’s readily available in most grocery stores, typically made by simmering seafood shells, bones, herbs, and vegetables. Opt for a low-sodium version if possible to control the overall saltiness of your dish.
- Canned Crushed Tomatoes: Unlike diced tomatoes, crushed tomatoes offer a smoother texture, being a mixture of finely diced tomatoes in a rich puree. Their ideal thickness adds body and substance to the stew, creating a luscious mouthfeel without being overly chunky.
- Bay Leaves: These unassuming leaves impart a subtle, earthy, herbal, and slightly floral flavor, with hints of thyme and oregano that slowly develop as the stew simmers. Remember to remove and discard them before serving, as they are not meant for consumption.
- Fresh Thyme Sprig: Fresh thyme contributes a distinctive, earthy, slightly peppery flavor with sweet undertones and a delicate floral aroma. Like bay leaves, the sprig is added whole to infuse its essence and should be removed before serving. The difference fresh herbs make in a stew like this is truly remarkable.
- Red-Skinned Potatoes: Peeled and cut into 1/2-inch cubes, red-skinned potatoes offer a creamy texture and soak up the broth’s flavors beautifully. As mentioned, if you’re aiming for a lower-carb meal, cubed turnips are an excellent choice. Additionally, turnips hold up better than potatoes when frozen and reheated, making them a practical choice if you plan on enjoying leftovers.
- Salt & Freshly Ground Black Pepper: Essential for seasoning, these will be added to taste, allowing you to perfect the balance of flavors in your stew.
- Fresh Cod: Known for its mild flavor and dense, flaky flesh, cod is an ideal fish for this stew, cutting into one-and-a-half-inch pieces that hold their shape well. While fresh cod is preferred, previously frozen (and properly thawed) cod can also be used. Always prioritize wild-caught varieties for superior taste and texture. Haddock and halibut make excellent substitutes if cod is unavailable.
- Jumbo Shrimp: Peeled and deveined, jumbo shrimp add a sweet, succulent bite to the stew. Wild-caught shrimp are highly recommended for their enhanced flavor and firmer texture, a result of their natural diet.
- Fresh Flat-Leaf Parsley: Chopped fresh parsley provides a clean, peppery taste with a touch of earthiness, adding brightness and a vibrant green color to the finished dish. Fresh herbs are always superior to dried in this context. Reserve some for sprinkling over each bowl before serving.
- Lemon: Cut into wedges, fresh lemon is served alongside the stew, providing a zesty finish that brightens all the flavors and adds a refreshing counterpoint to the rich broth.
Step-by-Step Preparation: Crafting Your Seafood Stew
The journey to this delicious seafood stew begins with sautéing the foundational vegetables. From this point, the cooking process unfolds quite rapidly, which is why having all your ingredients prepped and ready (your “mise en place”) is crucial. This ensures a smooth and stress-free cooking experience, allowing you to focus on building those layers of flavor.
For this recipe, I find my Le Creuset deep sauté pan to be absolutely amazing, as its over four-quart capacity is perfect for the generous volume of this stew. Any deep pan or a quality Dutch oven with a minimum capacity of four-and-a-half quarts will work beautifully. Remember, having enough space in your pot allows for even cooking and proper flavor development.
- Begin by heating 2 tablespoons of olive oil in your chosen large sauté pan or stockpot over medium heat. Once shimmering, add the chopped onion and thinly sliced fennel. Cook these aromatic vegetables, stirring frequently, for 8 to 10 minutes. You’ll know they’re ready when they become tender and translucent, their initial pungent notes transforming into a delightful sweetness.
- Next, introduce the tomato paste and minced garlic to the pan, stirring continuously for about 1 minute. This brief cooking period helps to deepen the tomato paste’s flavor and release the fragrant oils of the garlic without burning them.
- Pour in the dry white wine, and if you’re using it, the Pernod. Continue stirring for another 2 minutes. The alcohol will evaporate, leaving behind a concentrated burst of flavor that will enhance the depth of your broth.
- Now, add the seafood stock, crushed tomatoes, bay leaves, fresh thyme sprig, and cubed potatoes (or turnips) to the pot. Increase the heat to medium-high and bring the mixture to a rolling boil.
- Once boiling, reduce the heat to low-medium, cover, and let it simmer for 25 to 30 minutes, or until the potatoes (or turnips) are tender when pierced with a fork. This simmering time allows the flavors to meld beautifully and the vegetables to soften to perfection.
A crucial step to ensure perfectly cooked seafood is to prepare the fish and shrimp separately, adding them to the stew at the very last minute. This method prevents the delicate seafood from becoming overcooked, rubbery, or falling apart in the simmering broth. Any standard skillet or grill pan will work for this, though this particular grill pan happens to be my favorite for achieving a lovely sear.
- While the stew broth simmers, prepare your seafood. In separate bowls, toss the cut fish pieces with one tablespoon of olive oil, and the peeled shrimp with the remaining tablespoon of olive oil.
- Lightly season both the fish and shrimp with salt and freshly ground black pepper. This separate seasoning ensures each piece of seafood is perfectly flavored before it meets the stew.
- Just before the broth mixture is finished simmering, preheat a large sauté or grill pan to medium heat. Add the seasoned fish to the pan and cook, uncovered, for 4 to 5 minutes, or until it turns opaque and flakes easily.
- Gently push the cooked fish to one side of the pan and add the seasoned shrimp. Cook the shrimp for 2 to 3 minutes, or until they turn opaque and pink. Be careful not to overcrowd the pan; cook in batches if necessary to ensure even cooking.
- Just before serving, remove the bay leaves and thyme sprig from the flavorful broth. They have imparted their essence and are no longer needed.
- Carefully add the cooked fish and shrimp to the stew. Gently fold them in with the fresh chopped parsley. This final step ensures the seafood retains its perfect texture and the parsley adds a burst of fresh flavor and vibrant color.
- Serve your delicious Seafood Stew with Fennel & Tomatoes immediately, garnished with lemon wedges and a few reserved fennel fronds. The lemon adds a bright, zesty finish that complements the richness of the stew beautifully.
Enjoying Your Delicious Seafood Stew with Fennel & Tomatoes
Your exquisite Seafood Stew with Fennel & Tomatoes is now ready to be savored! Before serving, take a moment to assess the consistency of the stew. If it appears a bit too thick for your liking, don’t hesitate to add a splash of extra seafood stock, stirring it in gently until you reach your desired consistency. This ensures the broth is perfectly balanced and luscious.
It’s almost a culinary commandment that you serve this stew with some hearty bread. My family particularly enjoys dipping slices of grilled or crusty bread into that incredible, richly flavored broth. The bread soaks up all the delicious juices, making every bite a delightful combination of textures and tastes. A side of a fresh, simple green salad would also be a perfect accompaniment to complete this wholesome and satisfying meal.
This Seafood Stew with Fennel & Tomatoes is more than just a meal; it’s an invitation to savor fresh flavors and enjoy a wholesome, satisfying dish that feels both gourmet and comforting. Whether you’re making it for a special occasion or a simple weeknight dinner, this recipe promises to deliver a memorable culinary experience. We hope you and your loved ones enjoy this delightful stew as much as we do!
Seafood Stew with Fennel & Tomatoes
Loosely adapted from Williams-Sonoma.
Light & delicious, all served up in a flavorful broth.
Ingredients
-
4
tablespoons
olive oil, divided -
1
large onion, diced
(about 10 ounces) -
1
large or 2 small fennel bulbs, cored & thinly sliced, fronds reserved
(about 20 ounces) -
1 ½
tablespoons
tomato paste -
2
teaspoons
minced garlic -
½
cup
dry white wine -
2
tablespoons
Pernod
(optional) -
6
cups
seafood stock, plus extra to finish
(or vegetable stock) -
1
14-ounce can crushed tomatoes -
2
bay leaves -
1
large fresh thyme sprig -
1 ½
pound
red-skinned potatoes, peeled & cut into 1/2 inch cubes
(or turnips for low-carb option) - kosher salt & freshly ground pepper, to taste
-
1
pound
cod, cut into 1 ½- inch pieces
(can be substituted with haddock or halibut) -
1 ½
pound
jumbo shrimp, peeled & deveined -
2
tablespoons
chopped fresh flat-leaf parsley -
1
lemon, cut in wedges
(for serving)
Instructions
-
Heat two tablespoons olive oil in a large sauté pan or stockpot (of at least 4 ½ quart capacity) over medium heat.
-
Add onion and fennel. Cook, stirring frequently, for 8 to 10 minutes until tender and translucent. Add tomato paste and garlic; cook while stirring for one minute. Add wine and Pernod (if using), cook while stirring for two minutes.
-
Add the stock, tomatoes, bay leaves, thyme, and potatoes (or turnips). Increase the heat to medium-high. Once the mixture comes to a boil, reduce heat and simmer for 25 to 30 minutes or until vegetables are tender.
-
Meanwhile, in separate bowls, toss the fish with one tablespoon of the olive oil and the shrimp with the remaining tablespoon of olive oil. Season both lightly with salt and pepper.
-
Just before broth mixture is done, preheat a large sauté or grill pan to medium. Add the fish to the pan and cook, uncovered, for 4 to 5 minutes until opaque. Gently push the cooked fish to the side and add the shrimp to the pan. Cook the shrimp for 2 to 3 minutes until opaque.
-
Just before serving, remove the bay leaves and thyme sprig from the broth. Add the cooked fish and shrimp. Gently fold them in with the fresh parsley. Serve immediately, with lemon wedges and fennel fronds as garnish.
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