Quick Easy Fish Stew

• μερίδες: 4 servings
• χρόνος ενεργούς προετοιμασίας: 15 minutes
• συνολικός χρόνος: 34 minutes

Υλικά

6 tablespoons extra virgin olive oil

1 medium onion, chopped (about 1 1/2 cups)

3 large garlic cloves, minced

2/3 cup fresh parsley, chopped

1 1/2 cups of fresh chopped tomato (about 1 medium sized tomato) OR 1 14-ounce can of whole or crushed tomatoes with their juices

2 teaspoons tomato paste (optional)

8 oz of clam juice (or shellfish stock)

1/2 cup dry white wine (like Sauvignon blanc)

1 1/2 pound fish fillets (use a firm white fish such as halibut, cod, red snapper, or sea bass), cut into 2-inch pieces

Pinch of dry oregano

Pinch of dry thyme

1/8 teaspoon Tabasco sauce (or more to taste)

1/8 teaspoon freshly ground black pepper, plus more to taste

1 teaspoon of salt, plus more to taste

Οδηγίες

Saute the aromatics in olive oil: Heat olive oil in a large, thick-bottomed pot over medium-high heat. Add onion and sauté 4 minutes. Add the garlic and cook a minute more. Add parsley and stir 2 minutes. Add tomato and tomato paste, and gently cook for 10 more minutes or so.

Finish the soup: Add clam juice, dry white wine, and fish. Bring to a simmer, and let simmer until the fish is cooked through and easily flakes apart, about 3 to 5 minutes. Add seasoning—salt, pepper, oregano, thyme, and Tabasco. Add more salt and pepper to taste.

Serve the stew: Ladle into individual bowls and serve. Great served with crusty bread for dipping in the fish stew broth. Did you enjoy this recipe? Let us know with a rating and review!

Διατροφή

• Μέγεθος Μερίδας: Serves 4
• Θερμίδες: 389 kcal
• Συνολικά Λιπαρά: 23 g
• Κορεσμένα Λιπαρά: 3 g
• Ακόρεστα Λιπαρά: 0 g
• Χοληστερόλη: 85 mg
• Νάτριο: 782 mg
• Συνολικοί Υδατάνθρακες: 7 g
• Διαιτητικές Ίνες: 2 g
• Συνολικά Σάκχαρα: 3 g
• Πρωτεΐνη: 33 g