If you're on salmon overload when it comes to oily fish, it can pay to get sneaky with things. And if anchovies seem a bit scary, this deliciously simple fish stew will ease you into the world of the other oily fish. There's just something about traditional French recipes that never disappoints. They are simple, quick, and very, very flavourful. And I've maximised my version to get the most from its anti-inflammatory and antioxidant properties so that you're brimming with health.
In a medium saucepan, melt 1 Tbsp butter or coconut oil until hot. Turn down the heat to low and add 1 small diced onion (about 75g). Stir, cover, and leave the onions to soften for 5 minutes. When the onions are soft, add 3 medium chopped tomatoes (about 275g), 1/2 small chopped courgette (75g), and 1 Tbsp capers. Turn the heat up to medium, stir, cover, and leave to cook for 5 minutes. When the mix has cooked, add 250ml (1 cup) sodium-free vegetable stock (I like Steenbergs Organic Vegetable Bouillon), 1 Tbsp minced anchovies, and 125g chunked white fish. Bring to a simmer and cook for another 3-4 minutes until the white fish is tender and cooked through. Add black pepper to taste. (The anchovies are quite salty, so you're unlikely to need to add salt!) Serve with a small gloss of olive oil added on top.
The traditional recipe also includes potatoes, and while this isn't an ingredient that I'd normally use, if you would like to add a starchy carbohydrate to the stew, try adding 1/3 cup (80ml) diced raw potato to the saucepan at the same time as the tomatoes.