Seafood Stew with Fennel and Pernod

A flavorful and aromatic Italian seafood stew featuring a variety of seafood, fennel, tomatoes, and a touch of Pernod for a subtle anise flavor.

Prep Time

20 minutes

Total Time

55 minutes

Calories

525

Level

Medium

Yields

4 servings

Cost

£8.51

Season:

☀️ Summer

Meal Type:

Dinner

Cuisine:

Italian

Main Ingredient:

Seafood•Fish

Ingredients

Servings

2tablespoonsOlive oil(Extra virgin olive oil)

£0.25

1largeFennel bulb(Thinly sliced, fronds reserved)

£1.20

1mediumOnion(Chopped)

£0.30

4clovesGarlic(Minced)

£0.20

0.3teaspoonCrushed red pepper flakes(Or more to taste)

£0.10

28ouncesCanned crushed tomatoes

£1.10

0.5cupDry white wine(Such as Sauvignon Blanc or Pinot Grigio)

£1.50

4cupsFish broth(Or vegetable broth)

£1.80

2tablespoonsPernod(Or other anise-flavored liqueur)

£1.00

1poundMussels(Scrubbed and debearded)

£4.50

1poundClams(Scrubbed)

£5.00

0.5poundLarge shrimp(Peeled and deveined)

£5.50

0.5poundCalamari(Cut into rings)

£4.00

1poundFirm white fish fillet(Cod, halibut, or sea bass, cut into 1-inch pieces)

£7.00

0.3cupFresh parsley(Chopped)

£0.60

To tasteSalt

To tasteBlack pepper(Freshly ground)

Total Cost

£34.05

£8.51 per serving

The Method

1
Heat olive oil in a large pot or Dutch oven over medium heat. Add fennel and onion and cook until softened, about 5-7 minutes. Add garlic and red pepper flakes and cook for another minute until fragrant.
2
Pour in crushed tomatoes and white wine, scraping up any browned bits from the bottom of the pot. Bring to a simmer and cook for 5 minutes to allow the flavors to meld.
3
Add fish broth and Pernod to the pot. Season with salt and pepper to taste. Bring to a simmer.
4
Add mussels and clams to the pot. Cover and cook for 5-7 minutes, or until the shells have opened. Discard any mussels or clams that do not open.
5
Add shrimp, calamari, and fish fillet to the pot. Cook for another 3-5 minutes, or until the shrimp is pink and opaque and the fish is cooked through.
6
Stir in chopped parsley and reserved fennel fronds.
7
Serve immediately in bowls, garnished with extra parsley and a drizzle of olive oil, if desired. Crusty bread is recommended for dipping.

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My Notes

Nutrition Information

Nutrition per serving (560g)

525 kcal / 2197 kJ

Carbs

26g

10% of RDA

Fat

20g

29% of RDA

Protein

55g

110% of RDA

Detailed Breakdown

Fibre

6 g

20% of RDA

Sugar

12 g

13% of RDA

Sodium

1100 mg

48% of RDA

Saturated Fat

3 g

15% of RDA

Chef's Tips

Make sure to properly clean and debeard the mussels before cooking.

Don't overcook the seafood, as it will become tough and rubbery.

If you don't have Pernod, you can substitute with a splash of ouzo or sambuca, or simply omit it for a slightly different flavor profile.

Serve with crusty bread for dipping into the delicious broth.

For a richer flavor, you can add a tablespoon of tomato paste along with the crushed tomatoes.

Cooking Equipment

Large pot or Dutch oven

Cutting board

Knife

Wine Pairings

No wine pairing suggestions available for this recipe.

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