Easy Fish Stew With Mediterranean Flavors


          Easy Fish Stew With Mediterranean Flavors
Easy Fish Stew With Mediterranean Flavors
  • prep: 0 hr
  • cook: 1 hr 15 min
  • total: 1 hr 15 min
Print Save
  • servings:
  • Summary

    This is a typical fisherman’s stew. No need to make a fish stock; water, aromatics and anchovies will suffice. Use anchovies even if you don’t like them, as they add great depth of flavor, not to mention omega-3 fats. And don’t worry: the dish won’t taste like anchovies. Featured in: The Seafood Conundrum. 

    Ingredients

    • 4 large garlic cloves, cut in half, green shoots removed
    • 4 anchovy fillets, soaked in water for 4 minutes, drained and rinsed
    • 2 tablespoons extra virgin olive oil
    • 1 large onion, chopped
    • 1 celery rib, chopped
    • 1 medium carrot, chopped
    • Salt, preferably kosher salt, to taste
    • 1 (28-ounce) can chopped tomatoes, with liquid
    • 1 quart water
    • 1 pound small new potatoes, scrubbed and quartered or sliced
    • A bouquet garni made with a bay leaf
    • Freshly ground pepper
    • 1 to 1 ½ pounds firm white-fleshed fish such as halibut, tilapia, Pacific cod or black cod, cut in 2-inch pieces

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 835 % Daily Value *
    • Total Fat: 31 g 47.74%
    • Saturated Fat: 4 g 22.45%
    • Trans Fat: 0 g %
    • Cholesterol: 3 mg 0.83%
    • Sodium: 3380 mg 140.84%
    • Calcium: 351 mg 35.14%
    • Potassium: 1088 mg 31.1%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 19.06%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 129 g %
    • Dietary Fiber: 13 g 53.84%
    • Sugar: 68 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 257.8%
    • Vitamin C 208.12%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat6
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs5
    • Exchange - Starch3
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total3 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

    OTHER RECIPES YOU MAY LIKE