Calabrian Sardine and White Bean Stew with Fennel and Lemon
A Calabrian-style stew of sardines and white beans simmered with fennel, garlic, tomato, and a finishing zest of lemon. Sardines are one of the most concentrated B12 sources you can buy in a tin, with a bright, briny flavor the fennel rounds beautifully.
- Prep
- 8 min
- Cook
- 17 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 1tin (3.75 oz / 105g, drained)sardines, in olive oil, drained
- 1/2cup (130g cooked)white beans (cannellini)
- 100gfennel bulb, thinly sliced
- 100gcrushed tomato (canned)
- 2cloves (6g)garlic, sliced
- 1tbsp (14g)extra virgin olive oil
- 2tbsp (8g)parsley, chopped
- 1tsp (2g)lemon zest
- 1tbsp (15g)lemon juice
- 1/4tsp (0.5g)red pepper flakes (Calabrian)
- 1/4tsp (1.5g)sea salt
Instructions
- 01
Heat the olive oil in a small skillet over medium heat. Add the sliced fennel and a pinch of salt. Cook 5 minutes, stirring occasionally, until softened.
- 02
Add the sliced garlic and red pepper flakes. Cook 30 seconds until fragrant.
- 03
Stir in the crushed tomato and cook 4 minutes until thickened slightly.
- 04
Add the cooked white beans and 2 tablespoons of water. Simmer 3 minutes to warm through.
- 05
Lay the drained sardines on top of the stew. Cover and warm gently 2 minutes — do not stir or the sardines will break up.
- 06
Remove from heat. Finish with parsley, lemon zest, and lemon juice.
Nutrition (per serving)
- Calories
- 595kcal
- Protein
- 33g
- Carbs
- 44g
- Fat
- 25g
- Fiber
- 10g
- Selenium
- 60mcg
- Zinc
- 3mg
- Iron
- 5.5mg
- B12
- 9.5mcg
- Iodine
- 38mcg
- Sodium
- 780mg