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Quick Easy Fish Stew
- prep: 10 min
- cook: 20 min
- total: 30 min
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SaveIngredients
- 6 Tbsp olive oil
- 1 medium onion, chopped (about 1 1/2 cups)
- 3 large garlic cloves, minced
- 2/3 cup fresh parsley, chopped
- 1 1/2 cups of fresh chopped tomato (about 1 medium sized tomato) OR 1 14-ounce can of whole or crushed tomatoes with their juices
- 2 teaspoons tomato paste (optional)
- 8 oz of clam juice (or shellfish stock)
- 1/2 cup dry white wine (like Sauvignon blanc)
- 1 1/2 lb fish fillets (use a firm white fish such as halibut, cod, red snapper, or sea bass), cut into 2-inch pieces
- Pinch of dry oregano
- Pinch of dry thyme
- 1/8 teaspoon Tabasco sauce (or more to taste)
- Freshly ground black pepper to taste
- Salt to taste
Instructions
Click Here For Step-By-Step Instructions
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Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 263 % Daily Value *
- Total Fat: 21 g 32.45%
- Saturated Fat: 3 g 14.9%
- Trans Fat: 0 g %
- Cholesterol: 2 mg 0.57%
- Sodium: 158 mg 6.58%
- Calcium: 264 mg 26.45%
- Potassium: 517 mg 14.78%
- Magnesium: 0 mg 0%
- Iron: 7 mg 39.85%
- Zinc: 0 mg 0%
- Total Carbohydrate: 15 g %
- Dietary Fiber: 7 g 29.55%
- Sugar: 2 g
- Protein: 3 g
- Alcohol: 3 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 2 g
- Vitamin A 39.26%
- Vitamin C 62.18%
- 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 - Fat4
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables3
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq
