Ligurian Fish Stew
- Minutes to Prepare:
- Minutes to Cook:
- 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
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.
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.
Nutritional Info 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