French · Dinner
Tuna and Tomato Stew
A rustic French fish stew built on seared tuna simmered gently in a garlicky tomato and white wine broth with fennel, onion and a whisper of orange zest. Finished with parsley and a drizzle of olive oil, it is ladled over toasted bread or plain rice for a coastal supper.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
486Calories
45.2gProtein
16.8gFat
30.1gCarbs
8.9gSugar
4.8gFiber
1380mgSodium
93mgChol
2.9gSat Fat
1150mgPotassium
110mgCalcium
3.4mgIron
9.8mcgVitamin B12
22mgVitamin C
gluten-free
protein-rich
mediterranean
hidden-gems
gluten-free
Instructions
1
Prep
Cut the tuna into 3–4 large chunks, thinly slice the fennel and onion, and mince the garlic.
2
Heat
Warm the olive oil in a medium saucepan over medium heat and sweat the onion and fennel for 5 minutes until softened and translucent.
3
Heat
Stir in the garlic and cook over medium heat for 30 seconds until fragrant, then deglaze with the white wine, scraping the base and simmering 2 minutes until reduced by half.
4
Heat
Add the canned tomatoes, fish stock and orange zest, then simmer over medium-low heat for 10 minutes until the sauce thickens and coats a spoon.
5
Heat
Nestle the tuna chunks into the sauce, season with salt and pepper, and poach over low heat for 4–5 minutes until just opaque.
6
Assembly
Remove the orange zest strip and stir in the parsley, then ladle the stew into a shallow bowl and serve with the toasted sourdough.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g tuna steak
- 1 1/2 cup180g, half of a 14.5 oz can canned tomatoes
- 2/3 cup80g fennel
- 11 onion
- 4 cloves4 cloves garlic
- 1/2 cup120ml dry white wine
- 2 tbsp2 tbsp olive oil
- 1/2 cup120ml fish stock
- 22 strip orange zest
- 2 tbsp2 tbsp parsley
- 1 tsp1 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 2 slice2 slice sourdough
