Braised Fish

Braised Fish

You’ll have quite a bit of liquid, so serve this dish in shallow bowls or pasta plates and sop up the extra juice with some crusty bread or boiled potatoes.

Course: Main Course

Main Ingredient: Fish



  • 4 4-6 ounce medium thick white fleshed fish such as grouper striped bass, or halibut
  • 2 teaspoons dried rosemary oregano, or basil
  • 2 tablespoons extra virgin olive oil
  • freshly ground black pepper
  • salt
  • 1 cup organic vegetable stock
  • 6 cups thinly sliced fennel
  • 2 cups sliced onions
  • 4 plum tomatoes cored and sliced into rounds
  • 1 large bunch spinach leaves washed and torn into bite-sized pieces


  1. Film the bottom of a large skillet with oil and heat over medium-high flame. Add the onions, fennel and a large pinch of salt. Lower the heat to medium, cover, and cook for 10 minutes.
  2. Add the tomatoes, a pinch of salt, the dried herbs and the stock to the pan. Cover and cook another 10 minutes.
  3. Add the spinach, sprinkle with salt and pepper, cover and cook on low heat for another 5 minutes, until all the spinach has wilted. Lay the fish on top of the vegetables, sprinkle with salt and pepper, cover and cook for 5 to 10 minutes until opaque and cooked through, depending on the thickness of the fish. Check after 5 minutes, adding the additional time if necessary.
  4. Taste the vegetables, and add more salt and pepper if necessary. Serve the fish hot, ladled with vegetables.

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Adapted from My Food My Health