fennel, bean and seafood stew
2 tablespoons coconut oil
1 fennel bulb, sliced and chopped
1 onion, sliced
1 leek, thinly sliced and chopped
1 stick celery, sliced
2 cloves garlic, crushed
2 teaspoons caraway seeds
2 teaspoons dried tarragon
½ cup white wine (can be replaced by chicken stock)
¼ cup crème fraiche
1 cup chicken stock
2 x 400 gram tins cannelloni beans, drained and rinsed
sea salt and pepper
600 grams white fish, cut into large pieces
300 grams frozen prawns
Heat the oil in a large saute pan and add the onion, leek, fennel, celery, garlic, caraway seeds and tarragon. Seaosn generously with salt and pepper and cook for 5 minutes.
Add the wine (or ½ cup stock), then stir in the crème fraiche. Add the stock and beans and bring to the boil. Simmer for 5 minutes.
Nestle the fish and prawns into the pan among the vegetables and simmer until the seafood is cooked.
You may prefer to cook the stew for a little longer than above, but the vegetables will lose their bright green colour. Warmed up the next day it is magnificent as the dish has had time to absorb all the flavours.