Tomato Fish Stew with Fennel and White Beans

Ingredients

• 1 tbsp (15 ml) extra-virgin olive oil
• 10 1/2 oz (300 g) fennel, sliced
• 3 (9 g) garlic cloves, minced
• 1 tsp (2 g) smoked paprika
• 1 tsp (2 g) lemon zest
• 21 oz (600 g) canned tomatoes
• 1 cup (240 ml) low-sodium vegetable broth
• 10 1/2 oz (300 g) canned white beans
• 21 oz (600 g) cod
• 2 tbsp (30 ml) lemon juice
• 3 tbsp (9 g) fresh parsley

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Method

1. Warm the olive oil and soften the sliced fennel 6 minutes, until golden at the edges; add the garlic, smoked paprika and lemon zest 30 seconds.
2. Add the canned tomatoes, broth and rinsed white beans; simmer 10 minutes, until slightly thick.
3. Lay the cod in large pieces into the sauce, cover and cook 6 minutes on a low heat, until it flakes and reads 145°F (63°C).
4. Squeeze the lemon juice over and scatter the parsley. The base keeps three days and freezes three months; cook the fish in it on the day.