Mediterranean Fish Stew Recipe
- Preparing Time: 30 minutes
- Total Time: 30 minutes
- Served Person: 4
- 1 bay leaf
- 1 onion, chopped
- freshly ground black pepper to taste
- 2 medium carrots chopped
- 1 sprig of fresh thyme
- 2 large garlic cloves sliced
- 2 teaspoons sea salt plus more to taste
- 1 tablespoon unrefined cold pressed extra virgin olive oil
- 2 tablespoons unsalted butter or organic earth balance
- 1 fennel bulb halved and chopped
- 2/3 upfresh flat-leaf parsley chopped, divided
- pinch of red pepper flakes or more to taste
- 1/2 easpoonground turmeric (optional)
- 3/4 oundof fresh tomatoes chopped (peeled and seeded, if desired) or 14-ounce container of chopped tomatoes, drained (i like bionaturae in glass jars.)
- 1/2 oundyukon gold or other boiling potatoes peeled if you like and diced
- 10 ounces (1 1/4 cups) of fish stock (or even chicken stock
- 1 cup dry white wine (like pinot grigio chardonnay or sauvignon blanc)
- 1 1/4 pounds fish fillets (use halibut cod, sole, red snapper, sea bass), cut into 2-inch pieces (or use more fish and fewer vegetables)
- Carbohydrate 11.0884112764701 g
- Cholesterol 0 mg
- Fat 0.119640780346821 g
- Fiber 1.01259925795291 g
- Protein 0.422466026011561 g
- Saturated Fat 0.0232150289017341 g
- Serving Size 1 1 (multiply everything by 1½ to serve 6) (252g)
- Sodium 21.4316965317919 mg
- Sugar 10.0758120185172 g
- Trans Fat 0.0340877456647399 g
- Calories 45 calories
Heat butter and olive oil in a heavy large pot or Dutch oven over medium-high heat. Add chopped onion, garlic, fennel and carrots and sauté for about 6 minutes, until tender.Add half the parsley, bay leaf, thyme, red pepper flakes, 1 teaspoon salt, pepper and turmeric. Gently cook for 2 minutes or until fragrant. Add tomatoes and stir to combine.Add potatoes, stock and white wine. Bring to a boil, lower to a simmer and cook, covered until potatoes are tender, about 10 minutes.Add fish and cook another 5 minutes uncovered or until fish is cooked through. (If you decide to use mussels or small clams, simmer with the pot covered until they open.) Add more salt to taste, if desired. Ladle into bowls and serve. Garnish with reserved parsley. Nice with a piece of toasted baguette rubbed with garlic.
