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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 302.8
  • Total Fat: 5.4 g
  • Cholesterol: 62.4 mg
  • Sodium: 250.8 mg
  • Total Carbs: 27.6 g
  • Dietary Fiber: 6.6 g
  • Protein: 32.3 g

View full nutritional breakdown of Spicy Red Fish Stew (SBD friendly) calories by ingredient
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Spicy Red Fish Stew (SBD friendly)

Submitted by: EXENEC

Introduction

My favorite fish soup! I found this on epicurious.com but changed it so much that it's much more Mediterranean/North African than website's English/Scottish designation. I cut more than half the oil, added spices, more veg and beans for fiber/nutrition. I used my home roasted tomatoes but recommend Muir Glen fire roasted if you have to use canned. I cheated and used jarred roasted peppers and they were fine. I adore the cod here but it will be fun to try other firm fleshed fish and seafood (epicurious.com readers recommend shrimp, bay scallops, tilapia, grouper and red snapper). Great for a family dinner or company with good bread and salad (or over rice, pasta or another grain). Don't let the long list of ingredients put you off, it took less than an hour to put this dish together. My favorite fish soup! I found this on epicurious.com but changed it so much that it's much more Mediterranean/North African than website's English/Scottish designation. I cut more than half the oil, added spices, more veg and beans for fiber/nutrition. I used my home roasted tomatoes but recommend Muir Glen fire roasted if you have to use canned. I cheated and used jarred roasted peppers and they were fine. I adore the cod here but it will be fun to try other firm fleshed fish and seafood (epicurious.com readers recommend shrimp, bay scallops, tilapia, grouper and red snapper). Great for a family dinner or company with good bread and salad (or over rice, pasta or another grain). Don't let the long list of ingredients put you off, it took less than an hour to put this dish together.
Number of Servings: 8

Ingredients

    2 T EVOO
    1 lg onion diced
    1 C chopped carrots
    3/4 C chopped celery
    1 jar (8 oz) roasted red peppers (approx 3 peppers)
    5 C chopped roasted tomatoes (approx 3 14.5 oz cans), 2 C cooked cannellini beans (or 1 can, rinsed)
    6 garlic cloves (minced)
    1/2 C chopped cilantro
    juice of 1 lemon and 1 tsp grated peel
    2 lbs cod fillets cut into 1" pieces
    1 T cumin
    1 T chili pepper sauce
    1 T paprika
    1 C clam broth
    1 C dry white wine
    1/2 t Old Bay seasoning (opt).

Tips

I would call this medium spicy but if your tolerance for heat is low, I'd recommend leaving out the chili pepper sauce and serving it on the side along with lemon wedges. It freezes really well. I would not reheat in the microwave as the fish may become rubbery. Finally, this recipe makes a thick stew. If you prefer soupier, you can thin it with broth (fish, veg or chicken would all work). Be careful if you're using canned tomatoes, beans and broth as the sodium content will skyrocket.


Directions

Heat 2 T EVOO in large pot and saute onions, celery and carrots til soft, ~6-10 min. Add garlic, cook for 1 min, then add peppers, tomatoes with juice, clam broth and wine, beans and spices (cumin, paprika, Old Bay, chili sauce). Bring to simmer and cook for 10 minutes. Stir in cilantro, lemon juice and lemon peel. Add fish and simmer on low til opaque in middle (5-7 min). Season with salt and pepper as needed. Serve.

Serving Size: Makes 8 lg (2 cup) servings





TAGS:  Fish | Low Fat | Low Fat Fish |

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