Ingredients

For the fish stew:

  • 2 tbsp olive oil
  • 3 bulbs of fennel, halved and thinly sliced
  • 2 onions, thinly sliced
  • 4 cloves garlic
  • 6 anchovy fillets in oil, drained
  • 2 red chillies
  • 1 tbsp fennel seeds
  • 400 g tin chopped tomatoes
  • 1 small glass of white wine
  • 350 g boneless, skinless, chunky white fish fillet
  • 500 g mussels, cleaned
  • 225 g raw jumbo king prawns
  • 400 g tin chickpeas, drained
  • 0.5 lemon, juice only
  • 3 tbsp parsley, roughly chopped
  • crusty bread, to serve

For the broccoli pangrattano:

  • 100 g stale white bread such as baguette, in chunks
  • 4 tbsp olive oil
  • 1 clove garlic, finely chopped
  • 1 red chilli, finely chopped
  • 1 tbsp parsley, finely chopped
  • 1 lemon
  • 3 heads of broccoli, cut into florets

Method

  1. 1

    For the stew, heat the olive oil in a large pan and gently cook the fennel and onions for about 20 minutes on a low heat until very soft. Finely chop the garlic, anchovy and chillies. Toast the fennel seeds in a dry frying pan until fragrant; set aside.

  2. 2

    Add the chopped garlic, anchovies and chillies and the fennel seeds to the fennel and onions. Increase the heat and cook for a few minutes, stirring all the time.

  3. 3

    Add the tomatoes, wine and 300ml water; season and bring to the boil. Simmer, stirring occasionally, for about 10 minutes.

  4. 4

    To make the pangrattato, whiz the stale bread in a food processor to breadcrumbs. Heat 2 tablespoons of the olive oil in a large frying pan. Add the garlic, chilli and parsley, and cook over a high heat for a couple of minutes, stirring all the time. Add the breadcrumbs and, keeping the heat high, stir constantly until the breadcrumbs are crisp and golden. Tip into a bowl and add a few gratings of lemon zest; season. Wipe out the pan with kitchen paper.

  5. 5

    Cut the fish into chunks. Add the fish chunks, mussels, prawns and chickpeas to the tomato sauce; gently stir to combine. Turn up the heat to high, then cover and cook for 5 minutes until the fish is just cooked through.

  6. 6

    Meanwhile, bring a large pan of salted water to the boil. Blanch the broccoli for about 2 minutes – you want the florets to still be a little crunchy; drain. Heat the remaining olive oil in the cleaned frying pan, add the broccoli and a splash of water and stir until hot. Tip into a serving bowl and sprinkle with the pangrattato.

  7. 7

    Once the fish is cooked, discard any mussels that don't open. Stir in the lemon juice and chopped parsley. Transfer to a serving dish and serve with the broccoli pangrattato and plenty of crusty bread.

    Get ahead: make the stew up to the end of step 3 up to 3 days ahead; chill. Make the pangrattato a day ahead; store in an airtight container. Blanch the broccoli a few hours ahead.

Nutritional Details

Each serving provides
  • Energy 2433kj 581kcal 29%
  • Fat 18.3g 26%
  • Saturates 2.8g 14%
  • Sugars 11.3g 13%
  • Salt 2.2g 37%

% of the Reference Intakes

Typical values per 100g: Energy 339kj/81kcal

Each serving provides

46.4g carbohydrate 14.9g fibre 47.2g protein

 
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