Fish navarin

Ingredients

• 600 gcod fillets
• 500 gpotatoes
• 4tomatoes
• 2onions
• 2 clovesgarlic
• 100 mltomato passata
• 100 mlwhite wine
• 1bouquet garni
• 1 tspfennel seeds
• 30 mlolive oil
• 1 pinchsugar
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Prepare the cod

   Rinse the cod fillets and cut them into cubes.

2. 2

   Boil the potatoes

   Peel and wash the potatoes, cut them into quarters, then boil in salted water for 10 minutes.

3. 3

   Soften the onions

   Meanwhile, heat the oil in a heavy-based casserole. Add the peeled, finely sliced onions and cook gently. Stir in the peeled, crushed garlic and cook for a few more moments, stirring.

4. 4

   Make the broth

   Pour in the white wine and bring it to the boil. Add the tomato passata, sugar, bouquet garni and fennel seeds, then season with salt and pepper. Pour in 750 ml water and bring back to the boil. Simmer gently for 15 minutes with the lid partly covering the pan.

5. 5

   Prepare the tomatoes

   Meanwhile, plunge the tomatoes into boiling water and peel them. Cut each tomato into four pieces.

6. 6

   Simmer the navarin

   After the broth has simmered for 15 minutes, add the cod, tomato quarters and potatoes. Cook gently for a further 15 minutes.

7. 7

   Finish and serve

   Before serving, remove the bouquet garni and sprinkle the navarin with chopped parsley.

What is fish navarin?

Navarin is a French-style stew traditionally made with meat and vegetables; this version replaces the meat with cod. Tomatoes, wine and herbs make a light broth, while potatoes turn it into a filling main course.

The method gives the broth time to develop before the fish goes in. Adding the cod near the end helps it cook gently rather than breaking apart during the longer simmer.

Nutrition and macros by portion

The nutrition label shows one serving as written: 351 calories, 29g protein, 34g carbs, 10g fat.

The potatoes and tomatoes provide most of the carbohydrates, while cod supplies most of the protein. Olive oil contributes much of the fat; serve with a green salad or extra vegetables for a more balanced plate.

Build a fragrant broth

Onions first: cooking them slowly in olive oil softens their flavour and forms the base of the stew. Stir the garlic in briefly so it releases its aroma without catching.

Fennel and herbs: fennel seeds bring a subtle aniseed note, while the bouquet garni adds herbal depth. The passata gives the broth body, and a pinch of sugar rounds out the tomato's sharpness.

Why boil the potatoes first?

Separate cooking: the potatoes get a 10-minute head start in salted water before joining the stew. This makes their cooking easier to judge and keeps them from absorbing too much broth while still firm.

Cut size: quartering the potatoes gives them a useful size for serving alongside the fish. If the pieces are especially large, check that they are tender before serving.

Add the cod gently

The fish cooks in the final 15 minutes, with the pan kept at a gentle simmer. A vigorous boil can make the cod break into small flakes and disrupt the stew's texture.

Doneness cue: the cod should turn opaque and separate easily into flakes when nudged with a fork. Avoid stirring hard once it is in the pan.

Peel the tomatoes

A brief dip in boiling water loosens the tomato skins and makes them easier to remove. Handle them carefully after blanching, then cut them into quarters as directed.

Add the peeled tomatoes with the fish and potatoes so they warm through and soften without disappearing into the broth.

Time the cooking

The broth simmers for 15 minutes before the fish, tomatoes and potatoes are added; those cook together for another 15 minutes. The potatoes also need 10 minutes of boiling beforehand, so allow time to prepare them while the broth cooks.

Keep the lid partly on during the broth simmer, as specified, and use a low heat to maintain a gentle bubbling rather than a rolling boil.

Serve it simply

Serve the navarin hot in shallow bowls, with broth ladled over the fish and potatoes. Crusty bread is a useful accompaniment for soaking up the tomato and wine broth.

A crisp green salad or a side of steamed green vegetables can add freshness alongside the stew.

Recipe notes & tips

• Cut the cod into similarly sized cubes so the pieces cook at roughly the same pace.
• Keep the broth at a gentle simmer after adding the water.
• Use a heavy-based casserole to help the onions cook evenly.
• Taste the broth before adding the fish and adjust the salt and pepper.
• Lift the fish gently when serving to keep the cubes intact.

Variations

• Use another white fish: substitute firm hake or pollock for the cod.
• Add carrots: cut them into small pieces and simmer them in the broth until nearly tender.
• Include green beans: add trimmed beans with the potatoes and fish.
• Adjust the fennel: use fewer seeds for a subtler aniseed flavour.
• Finish with parsley: sprinkle chopped parsley over the stew just before serving, as directed in the method.

Common mistakes to avoid

• Boiling the broth hard: keep it at a gentle simmer so it reduces steadily without becoming harsh.
• Adding the fish too early: follow the timing and add it only for the final 15 minutes.
• Stirring roughly: fold or move ingredients carefully once the cod is in the pan.
• Skipping the potato head start: boil the quarters for 10 minutes first so they can finish in the stew.
• Overcooking the cod: check that it is opaque and flakes easily, then serve promptly.

How to store

Cool leftovers promptly and refrigerate in a covered container for up to 2 days. Reheat gently in a saucepan until piping hot throughout, taking care not to stir the fish vigorously.

Frequently asked questions