Ingredients
- 3 tbsp extra virgin olive oil
- 1 onion, finely sliced
- 1 fennel bulb, finely sliced (fronds kept)
- 3 garlic cloves, sliced
- A pinch of chilli flakes
- A pinch of saffron, soaked in 2 tbsp hot water
- Strip of orange zest
- 400 g tin chopped tomatoes
- 1 tbsp lemon juice
- 600 ml fish or vegetable stock
- 500 g sustainable firm white fish (such as hake, pollock or cod), cut into chunks
- 500 g mussels, cleaned (discard any that stay open when tapped)
- 150 g raw king prawns (optional)
- A handful of parsley, chopped
Method
- Soften: heat the oil in a wide pan and cook the onion and fennel for 10 minutes, until soft. Add the garlic and chilli and cook for 1 minute.Lighter option: soften the vegetables in a few tablespoons of water or stock instead of oil, adding a splash more whenever the pan starts to look dry. Each tablespoon of oil you leave out saves around 120 calories, and most people find the dish tastes just as good.
- Make the broth: add the saffron with its water, the orange zest, tomatoes and lemon juice. Simmer for 3 minutes, then add the stock and simmer for 15 minutes.
- Cook the seafood: season the broth, then add the fish and prawns and simmer gently for 3 minutes. Add the mussels, cover and cook for 3–4 minutes more, until the mussels have opened. Throw away any that stay closed.
- Serve: scatter with parsley and the fennel fronds. Serve with a green salad, or crusty bread if you're not keeping it keto.
Why it's good for you: White fish provides lean protein, iodine and selenium, and mussels are an excellent source of vitamin B12, iron and zinc, as well as omega-3 fats. Fennel has been used for centuries to soothe digestion. A taste of the Mediterranean coast.
Good to know: Choose fish with the Marine Stewardship Council (MSC) blue label where possible.
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