Michelle's Freefrom Poached Fish with Fennel Mash

Corn, egg, gluten, lactose, milk, nightshade, nut, peanut, sesame, soya & wheat free

The fennel gives a lovely subtle flavour to the potatoes. You can prepare the vegetable ahead of time and just reheat to serve with the freshly poached fish.

Serves 6


  • 3 smallish heads of fennel with, if possible, their fronds still attached
  • 4 tbsp olive oil
  • 1.2 kilos / 2½ lb old, mashing potatoes
  • sea salt and freshly ground black pepper
  • 6 fillets of tuna, halibut, cod or salmon or, even better, a mixture of fishes
  • 1 heaped tsp fennel seeds
  • 300ml / 10fl oz white wine
  • 1 large lemon, sliced in butterflies or wedges


  1. Trim the fennel, reserving the fronds, and chop very small (but not to total mush) in a food processor.
  2. Heat the oil in a heavy pan, add the fennel and sweat gently, with the lid on, for 20 minutes.
  3. Meanwhile, scrub the potatoes then cut into large chunks leaving the skin on.
  4. Steam for 15-20 minutes or until they are quite soft. Remove from the heat and mash, then add the cooked fennel and mix well together.
  5. Season to taste and set aside and keep warm.
  6. Cut the fish into smallish pieces.
  7. Bruise the fennel seeds well in a bowl with the bottom of a rolling pin then add, with the wine, to a deep pan.
  8. Bring to the simmer then add the fish.
  9. Simmer for 5 minutes or until the fish is cooked.
  10. Pile the fennel mash into a serving dish.
  11. Remove the fish with a slotted spoon and arrange over the mash.
  12. Decorate with the lemon wedges and the chopped fennel fronds.
  13. Serve at once.

Serves 6 - per portion
460cals - 40g protein
15g total fat - 3g sat / 7g mono / 3g poly
35g carbohydrate of which 2g sugar
4g fibre - 92mg sodium / 0.24g salt

Good Source of: Vitamins B6, B1, B12 & selenium

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