Italian Seafood Stew

Super easy!  Super satisfying and healthy!
Serves 4
Only 436 calories per serving with 48 g of protein!

1 T Olive Oil
1 Bulb of fennel divided from roots (sometimes I use kale instead or baby bok choy)
1 Onion diced
6 Garlic cloves roughly chopped
1/4 tsp Fennel seeds
1 tsp Red pepper flakes (more if you like heat)
1 Can whole peeled tomatoes
12 oz Clam juice
1 C Chicken stock (I use low sodium)
1 1/2 C Red wine (pinot works well)
2 Bay leaves
1/2 tsp thyme
Kosher salt and fresh ground pepper (to taste)
1 lb firm white fish, season with old bay  (I like halibut or cod)
1/2 lb medium shrimp (not cooked, peeled and deveined)

12-16 fresh mussels, scrubbed and debearded  (use a stiff-bristled brush under cool running water to remove sand and grit.   They should close when you scrub them, discard any that stay open).  

Add olive oil to large saucepan over medium heat.  Add onion, garlic, fennel, fennel seeds, red pepper flakes.  Saute for 5 min.

Lightly crush tomatoes and add, discard juice.  Add clam juice, chicken stock, wine, bay leaves and thyme.  Bring to a simmer.  Cook for 5 minutes, season with salt and pepper.

Add shrimp, fish and mussels in pan.  Cook until the shrimp are pink and the fish is firm, about 8 minutes.  Garnish with fennel or fresh Italian parsley.