© J Sainsbury plc 2020
Photograph: Jonathan Gregson
Southern Italian fish stew with broccoli pangrattato
Although pangrattato – literally 'grated bread' – was used for centuries in Italy as poor man's parmesan, you wouldn't know it from this delicious recipe by Sam Harris for Sainsbury's magazine
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Ready in 1 hour 20 minutes
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Cooking time 55 minutes
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Prep time 25 minutes
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Serves 6
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 pangrattato:
- 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
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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.
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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.
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3
Add the tomatoes, wine and 300ml water; season and bring to the boil. Simmer, stirring occasionally, for about 10 minutes.
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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.
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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.
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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.
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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.
