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Posts Tagged ‘Fennel’

Fish stew (because you’re sick of turkey!)

From FineCooking:

Halibut and Mussel Stew with Fennel, Peppers, and Saffron

by Ivy Manning

This seafood stew, brimming with some of Spain’s most celebrated flavors, is easily adaptable to serve meat-lovers and vegetarians alike: see the variation below to serve one vegetarian, or check out the completely meatless version of the stew.

Serves four.

2 Tbs. extra-virgin olive oil, more for the bread
1 medium yellow onion, thinly sliced (2 cups)
1 medium fennel bulb, stalks and fronds removed, quartered lengthwise, cored, and thinly sliced crosswise (4 cups)
1 medium carrot, peeled and thinly sliced crosswise (3/4 cup)
1 small red bell pepper, stem, ribs, and seeds removed and discarded; flesh thinly sliced lengthwise (1-1/2 cups)
3 Tbs. tomato paste
2 medium cloves garlic (1 minced, 1 whole)
1/2 cup dry white wine, such as Albariño
One 15.5-oz. can chickpeas, drained and rinsed
1 tsp. chopped fresh thyme
1/8  tsp. pimentón (smoked paprika)
2 pinches saffron
1 bay leaf
Kosher salt and freshly ground black pepper
4 baguette slices, 3/4 inch thick
11 oz. skinless halibut fillets or other firm white fish, cut into 1-inch chunks
13 mussels, scrubbed and debearded

Heat the oil in a 5-quart saucepan over medium heat. Add the onion, fennel, carrot, and bell pepper and cook, stirring occasionally, until the vegetables are tender but not browned, about 5 minutes. Add the tomato paste and minced garlic and cook, stirring constantly, until the garlic is fragrant, about 45 seconds. Add the wine, bring to a simmer, and cook until the liquid has reduced by half, about 2 minutes. Add 3-1/2 cups of water, the chickpeas, thyme, pimentón, saffron, and bay leaf. Bring to a simmer, cover, and cook until the vegetables are tender and the stew has thickened slightly, about 25 minutes. Season to taste with salt and pepper.

Position a rack 6 inches from the broiler and heat the broiler on high. Put the bread slices on a rimmed baking sheet and brush both sides with oil. Broil, flipping once, until both sides are golden-brown, about 4 minutes total. Remove from the oven and rub each slice with the whole clove of garlic.

Gently stir the halibut and mussels into the stew, cover, and simmer until all the mussels have opened and the fish is cooked through, 4 to 8 minutes. Discard any mussels that do not open. Ladle into wide, shallow bowls and serve with the garlic toasts.

Variations

To serve 1 vegetarian and 3 meat lovers: Reduce the halibut to 8 oz. and the mussels to 10. Just before stirring the halibut and mussels into the stew, transfer 2 cups of the stew to a wide, shallow bowl, cover and keep warm while you cook the fish and mussels in the remaining stew. Sprinkle the vegetarian stew with 2 Tbs. grated Manchego and serve with one of the garlic toasts.

nutrition information (per serving):
Calories (kcal): 470; Fat (g): 14; Fat Calories (kcal): 130; Saturated Fat (g): 2; Protein (g): 34; Monounsaturated Fat (g): 7; Carbohydrates (g): 48; Polyunsaturated Fat (g): 3; Sodium (mg): 770; Cholesterol (mg): 40; Fiber (g): 13;
Pork Tenderloin with Apples and Fennel

Pork Tenderloin with Apples and Fennel

Recipe Eating Well.com/photo courtesy Top Chef

Ingredients

  • 2 large sweet-tart apples, such as Fuji or Braeburn, sliced
  • 1 large bulb fennel, trimmed, cored and thinly sliced, plus 1 tablespoon chopped fronds for garnish
  • 1 large red onion, sliced
  • 1 tablespoon plus 2 teaspoons canola oil, divided
  • 1 pound pork tenderloin, trimmed
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 3 tablespoons cider vinegar

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Preparation

  1. Position racks in upper and lower thirds of oven; preheat to 475°F.
  2. Toss apples, sliced fennel and onion with 1 tablespoon oil in a large bowl. Spread out on a rimmed baking sheet. Roast on the lower oven rack, stirring twice, until tender and golden, 30 to 35 minutes.
  3. About 10 minutes after the apple mixture goes into the oven, sprinkle pork with salt and pepper. Heat the remaining 2 teaspoons oil in a large ovenproof skillet over medium-high heat. Sear the pork on one side, about 2 minutes. Turn the pork over and transfer the pan to the top oven rack. Roast until just barely pink in the center and an instant-read thermometer registers 145°F, 12 to 14 minutes.
  4. Transfer the pork to a cutting board and let rest for 5 minutes. Immediately stir vinegar into the pan (be careful, the handle will be hot), scraping up any browned bits, then add to the apple mixture. Thinly slice the pork; serve with the apple mixture and sprinkle with fennel fronds.

Nutrition

Per serving: 258 calories; 9 g fat ( 1 g sat , 5 g mono ); 74 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 25 g protein; 5 g fiber; 374 mg sodium; 861 mg potassium.