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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 175.3
  • Total Fat: 4.4 g
  • Cholesterol: 63.6 mg
  • Sodium: 345.2 mg
  • Total Carbs: 7.9 g
  • Dietary Fiber: 1.8 g
  • Protein: 22.1 g

View full nutritional breakdown of Ligurian Fish Stew calories by ingredient
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Ligurian Fish Stew

Submitted by: FITNESSFOODIE

Introduction

Delicious and easy Italian fish stew, perfect for cool evenings with a salad and whole wheat baguette. Delicious and easy Italian fish stew, perfect for cool evenings with a salad and whole wheat baguette.
Number of Servings: 8

Ingredients

    1/3 cup extra-virgin olive oil, plus extra for drizzling
    1 medium carrot, peeled and chopped into 1/2-inch pieces
    1 onion, chopped
    2 cloves garlic, chopped
    Kosher salt
    3/4 cup white wine, such as Pinot Grigio
    1 (28-ounce) can crushed or pureed Italian tomatoes (recommended: San Marzano)
    1 cup water
    1/2 teaspoon red pepper flakes, plus extra for garnish
    1 1/2 pounds whitefish fillets, halibut, cod or arctic char, skinned and cut into 3/4-inch chunks
    1/4 cup chopped fresh flat-leaf parsley

Directions

For the stew: In a 6-quart, heavy bottomed stock pot or Dutch oven, heat 1/3 cup of oil over medium-high heat. Add the carrot, onion, and garlic. Season with salt and cook, stirring frequently, until the vegetables begin to soften, about 5 to 8 minutes. Turn the heat to high. Add the wine and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Cook until most of the liquid has evaporated, about 5 minutes. Add the tomatoes, water and red pepper flakes. Reduce the heat and bring the mixture to a simmer. Cover and cook until the vegetables are tender, about 18 to 20 minutes. Season the fish with salt and add to the stew. Cook, stirring occasionally, until cooked through, about 5 to 8 minutes. Season the stew with salt, if needed.
Ladle the stew into serving bowls and garnish with parsley. Drizzle with olive oil and sprinkle a few red pepper flakes on top.

Number of Servings: 8

Recipe submitted by SparkPeople user KARINSKANH.






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