Cod Stew With Fennel, Olives and Orange Essence

 
Posted1/15/2019 6:00 AM
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  • Cod stew with fennel, olives and orange essence.

    Cod stew with fennel, olives and orange essence. Tom McCorkle for The Washington Post

The stew's base can be refrigerated a day in advance, or frozen for up to 2 months. Defrost in the refrigerator overnight.

1 medium fennel bulb, preferably with stalks and fronds

1 navel orange, well scrubbed

2 tablespoons extra-virgin olive oil

1 medium onion, diced

1 medium carrot, scrubbed well and diced

2 ribs celery, diced

3 cloves garlic, minced

1 tablespoon tomato paste

One 14.5-ounce can no-salt-added diced tomatoes, plus the juices

3 cups fish stock

1 bay leaf

½ teaspoon kosher salt

¼ teaspoon crushed red pepper flakes

1/3 cup pitted green olives, sliced

1½ pounds skinless cod fillets, cut into 1-inch chunks

Remove any stalks and fronds from the fennel bulb, reserving some of the fronds for garnish, but save the stalks for making stock or discard them. Remove and discard the core and the tough outer layer of the fennel bulb. Coarsely chop the rest of the fennel.

Use a vegetable peeler to remove 2 strips of zest from the orange, measuring 1-by-3 inches, being careful not to include any white pith. Then squeeze half the orange to yield 3 tablespoons of juice, reserving it to add later.

Heat the oil in a large, heavy pot over medium heat. Once the oil shimmers, stir in the onion, carrot and celery to coat; cook for about 5 minutes, until they have softened. Add the chopped fennel bulb and the garlic; cook for 30 seconds, then stir in the tomato paste.

Add the tomatoes with their juices, the fish stock, bay leaf, strips of orange zest, salt and crushed red pepper flakes. Once the mixture begins to boil, reduce the heat to medium-low, cover and cook for about 25 minutes, until the fennel is tender. Discard the strips of orange zest and the bay leaf.

(At this point, the stew base can be cooled, transferred to a covered container and refrigerated a day in advance, or frozen.)

When you are ready to serve, return the mixture to a boil over medium heat, then add the olives and the fish. Once the mixture begins to bubble at the edges, reduce the heat to medium-low, cover and cook for about 5 minutes, or until the fish is opaque and flakes easily. Stir in the reserved orange juice and remove from the heat.

Serve hot, garnished with some reserved fennel fronds.

Serves 4 to 5 (makes about 9 cups)

Nutrition: Per serving (based on 5): 250 calories, 29 g protein, 16 g carbohydrates, 9 g fat, 1 g saturated fat, 65 mg cholesterol, 600 mg sodium, 4 g dietary fiber, 9 g sugar

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