Fish Stew Giardiniera
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 tsp olive oil4 scallions3 cloves of minced garlic1 red bell pepper, diced2 carrots, thinly sliced14 1/2 oz can stewed tomatoes, diced (use fresh when in season)1/2 cup bottled clam juice8 3/4 oz can of red kidney beans, rinsed and drained1/2 tsp dried oregano1/4 tsp salt1 lb skinless, boneless white fish1 cup scallops
In a large skillet or stock pot, heat the oil until hot over medium heat. Cook the scallions and garlic until the scallions are wilted, about 1 minute. Add the bell pepper and carrots, cook, stirring occasionally, until the vegetables have softened, approx 4 min.
Stir the tomatoes into the pan, breaking them up with your spoon into smaller pieces. Add the clam juice and bring to a boil. Stir in the beans, oregano, salt then cook, stirring occasionally, until slightly thickened, about 5 min. Stir the scallops into the stew then place the fish fillet over the top, cover, and cook until the fish is opaque, about 5 minutes.
I like to serve this dish with the stew on the bottom and fish on top just as it is cooked.
Served with the toasted garlic whole grain bread.
Number of Servings: 4
Recipe submitted by SparkPeople user BODYNSOIL1.
Stir the tomatoes into the pan, breaking them up with your spoon into smaller pieces. Add the clam juice and bring to a boil. Stir in the beans, oregano, salt then cook, stirring occasionally, until slightly thickened, about 5 min. Stir the scallops into the stew then place the fish fillet over the top, cover, and cook until the fish is opaque, about 5 minutes.
I like to serve this dish with the stew on the bottom and fish on top just as it is cooked.
Served with the toasted garlic whole grain bread.
Number of Servings: 4
Recipe submitted by SparkPeople user BODYNSOIL1.
Nutritional Info Amount Per Serving
- Calories: 376.9
- Total Fat: 5.7 g
- Cholesterol: 114.5 mg
- Sodium: 612.4 mg
- Total Carbs: 28.1 g
- Dietary Fiber: 8.7 g
- Protein: 52.7 g
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