SICILIAN-STYLE FISH STEW RECIPE
An all-star recipe for fish stew with a Sicilian twist! The comfort of Italian flavors in one delicious stew cooked in a white wine-tomato broth with garlic, capers, raisins more!
Provided by The Mediterranean Dish
Categories Entree/Soup
Time 45m
Number Of Ingredients 16
Steps:
- Heat 1 tbsp olive oil in 5-quart Dutch oven (like this one) over medium heat. Add onions, celery, and a little salt and pepper (about 1/2 tsp each). Cook, stirring regularly, until softened (about 4 minutes). Add thyme, red pepper flakes and garlic and cook briefly until fragrant (about 30 more seconds).
- Now, stir in the white wine and reserved tomato juice from can. Bring to a simmer, and cook until the liquid is reduced by about 1/2. Add the tomatoes, vegetable broth, raisins, and capers. Cook for 15-20 minutes over medium heat until flavors combine.
- Pat the fish dry and season lightly with salt and pepper. Insert the fish pieces into the cooking liquid, and give everything a gentle stir so that the fish pieces are nicely covered in the cooking liquid. Bring to a simmer and cook for another 5 minutes. Remove the Dutch oven from the heat and cover. Let sit off heat for another 4-5 minutes so that the fish will finish cooking. Fish should be flaky when gently pulled apart with a paring knife. Finally, stir in the chopped parsley.
- Ladle the hot fish stew into serving bowls, top each with a few toasted pine nuts, if you like. Serve with your favorite crusty bread! Enjoy!
Nutrition Facts : Calories 476 calories, Sugar 10.2 g, Sodium 810.7 mg, Fat 12.2 g, SaturatedFat 2.1 g, TransFat 0 g, Carbohydrate 47.2 g, Fiber 3.9 g, Protein 36.7 g, Cholesterol 62 mg
LOW-FAT MEDITERRANEAN FISH STEW
Here is a low-fat version of a Mediterranean Fish Stew, Its full of flavor. I hope you enjoy this recipe as my family does. Let me know how you like it by rating it.
Provided by Johnney
Categories Stew
Time 1h20m
Yield 8 serving(s)
Number Of Ingredients 12
Steps:
- Cut white fish into 1 inch pieces and set aside.
- In large nonstick skillet, heat broth over high heat.
- Add onion, garlic and dried tomatoes; reduce heat to low.
- Saute for 5 minutes, stirring occasionally.
- Add lemon juice, red pepper and plum tomatoes; saute.
- 2 minutes, stirring occasionally.
- Return to high heat.
- Add clam juice and wine, heat to boiling.
- Reduce heat to low.
- Simmer 10 minutes, stirring occasionally.
- Add fish, shrimp, and scallops; stir to mix.
- Cover; simmer 5 minutes or until seafood is cooked through.
- Serve with bread and fat free butter.
Nutrition Facts : Calories 130.2, Fat 1.2, SaturatedFat 0.2, Cholesterol 53.8, Sodium 261, Carbohydrate 9.3, Fiber 1.1, Sugar 4, Protein 15.2
MEDITERRANEAN FISH STEW WITH GARLIC TOASTS
Feed a crowd like a Mediterranean mamma, with this gloriously summery seafood stew
Provided by Emma Lewis
Categories Dinner, Main course
Time 1h25m
Number Of Ingredients 16
Steps:
- To make the garlic toasts, drizzle the bread with oil, then griddle or grill until golden all over. While the toasts are still hot, rub them with garlic and set aside.
- Heat the oil in a wide, deep frying pan. Add the onion and cook over a gentle heat for 5 mins until softened. Stir through the garlic and chilli and cook a couple of mins more. Add the tomato purée and tomatoes. Turn up the heat and cook for 10-15 mins, stirring until the tomatoes are pulpy. Pour over the wine and cook for 10 mins more until most of it has boiled away.
- Add the fish stock and orange zest and heat until gently simmering. Nestle the halibut chunks into the liquid and cook for 5 mins. Add the clams and prawns and cook for 5 mins more until the fish is cooked through and the clams have opened (discard any that haven't). Sprinkle the parsley over the stew and serve with the garlic toasts.
Nutrition Facts : Calories 411 calories, Fat 16 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 28 grams carbohydrates, Sugar 8 grams sugar, Fiber 3 grams fiber, Protein 39 grams protein, Sodium 1.17 milligram of sodium
More about "low fat mediterranean fish stew recipes"
EASY MEDITERRANEAN-STYLE FISH SOUP | THE MEDITERRANEAN …
From themediterraneandish.com
MEDITERRANEAN FISH STEW - INSTANT POT RECIPES
From stage-recipes.instantpot.com
SLOW-COOKER MEDITERRANEAN DIET STEW RECIPE
From eatingwell.com
CIOPPINO (SEAFOOD STEW) | THE MEDITERRANEAN DISH
From themediterraneandish.com
MEDITERRANEAN VEGETABLE & FISH STEW | EASY & HEALTHY …
From spainonafork.com
5/5 (5)Category Main CourseCuisine MediterraneanCalories 559 per serving
SHRIMP & FISH STEW RECIPE | EATINGWELL
From eatingwell.com
5/5 (9)Total Time 30 minsCategory Healthy Cod RecipesCalories 165 per serving
MEDITERRANEAN FISH STEW RECIPE | WAITROSE & PARTNERS
From waitrose.com
MEDITERRANEAN FISH STEW RECIPES | GOODTO
From goodto.com
SUSTAINABLE FISH STEW RECIPE - GREAT BRITISH CHEFS
From greatbritishchefs.com
QUICK EASY FISH STEW RECIPE - SIMPLY RECIPES
From simplyrecipes.com
MEDITERRANEAN FISH STEW RECIPE | OLIVEMAGAZINE
From olivemagazine.com
MEDITERRANEAN FISH STEW (30 MINUTE RECIPE)
From mediterraneanliving.com
LAMB AND WHITE BEAN STEW WITH FETA - HEALTHY FOOD GUIDE
From healthyfood.com
BEST LOW FAT FISH RECIPES - 12 EASY FISH RECIPES - DELISH
From delish.com
MEDITERRANEAN FISH STEW | FISH RECIPES | JAMIE OLIVER …
From jamieoliver.com
20+ MEDITERRANEAN DIET DINNER RECIPES IN 25 MINUTES | EATINGWELL
From eatingwell.com
MEDITERRANEAN FISH STEW – INSTANT POT RECIPES
From recipes.instantpot.com
WHAT DOES THE MEDITERRANEAN DIET CONSIST OF? FOOD LIST, HEALTHY …
From en.as.com
LOW-CALORIE MEDITERRANEAN RECIPES | EATINGWELL
From eatingwell.com
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
#time-to-make #course #main-ingredient #preparation #main-dish #seafood #shrimp #fish #dietary #one-dish-meal #scallops #freshwater-fish #whitefish #shellfish #4-hours-or-less
You'll also love