Fennel stew; a warm hug in a bowl
- iriskleinstapel3
- Mar 16
- 2 min read
As promised I hereby share the delicious fennel stew recipe. Fennel is known as a spice, but here I am using the vegetable. Fennel has a very specific anise like taste, either you love it or you don't. I really love it! Fennel is a vegetable that is white-green and bulb-like in appearance.

Benefits of fennel
Contains protective plant compounds
May maintain a healthy heart
May support healthy skin
May be anti-inflammatory
May help weight management
May curb appetite
May alleviate some symptoms of menopause
May have anti bacterial properties
Like to try a delicious fennel stew with cod, and tomato capers sauce?

Ingredients (for 2)
Fennel, ca. 300 gr
a red onion
garlic to your taste
2 tomatoes
Some capers
Some olives
Olive oil
Pepper & salt
2 pieces of cod fish filet (ca 120 gr per piece)
Lemon olive oil
1 tablespoon tomato tapenade
How to?
Clean and cut the fennel in small slices
Clean and cut the tomatoes in small cubes
Cut the olives in slices
Add olive oil in a baking pan and start with baking the fennel, onion and garlic with a dash of pepper
Once the fennel is nice golden brown and softened up, add the tapenade, capers, olives & tomato
When the vegetables are ready add some olive oil in another baking pan
Bake the cod fish till nice and flaky with some salt & pepper
Serve the fennel in a bowl or on a plate with the cod fish on top with a dash of lemon olive oil
In this recipe I did not add any carbs, because the veggies and fish was more than enough. However, it is also a great combination with some puree or pasta.
Only used a small bit of salt on the fish, as the tapenade and olives make this stew hearty already.
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