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
WHITE BEAN FISH STEW
Steps:
- For the fish stock: Heat a large pot over medium heat and coat with the oil. Add the celery, fennel and onions, and season with salt and crushed red pepper. Cook until soft and very aromatic, 7 to 8 minutes. Add the garlic and cook for 1 to 2 minutes more. Add the fish bones, stir, and cook for 3 to 4 minutes. Add the white wine and reduce by half.
- Add enough cold water to the pot to cover the fish bones by 2 inches, about 10 cups. Sprinkle lightly with salt. Toss in the bay leaves and thyme bundle. Bring to a boil, reduce to a simmer, and cook for 30 minutes. Strain the liquid.
- For the stew: Coat a Dutch oven with olive oil. Add the celery, fennel, onions, crushed red pepper and salt to taste. Cook over medium heat until the vegetables start to soften, 3 to 4 minutes. Add the garlic and cook for another 1 to 2 minutes. Add the white wine and reduce by half. Add the cannellini beans, tomatoes, fish stock and saffron. Bring to a boil, reduce to a simmer, and cook for 12 to 15 minutes. Add salt to taste.
- Meanwhile, heat a saute pan over medium-high heat and coat with olive oil. Pat the cod cheeks dry with paper towels and sprinkle with salt. Add the cod to the hot pan and cook until golden and crisp on both sides and three-quarters of the way cooked through. Remove the fish from the pan and reserve. Repeat with the shrimp and calamari.
- Add the cod, shrimp, calamari and mussels to the simmering fish broth. Turn off the heat and cover, letting the fish gently cook through and the mussels open up, about 3 minutes. Discard any mussels that don't open.
- To serve, evenly distribute the seafood and vegetables in bowls and top with fish broth. Drizzle with finishing oil, sprinkle with fennel pollen, and top with reserved fennel fronds. Serve with crusty grilled bread.
SIMPLE FISH STEW
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Nutrition Facts : Calories 346 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 42 grams protein, Sodium 1.7 milligram of sodium
ONE-POT CABBAGE & BEANS WITH WHITE FISH
This cabbage stew is based on a peasant dish from south-west France, called garbure, which is served with everything from duck to fish
Provided by Barney Desmazery
Categories Dinner
Time 50m
Number Of Ingredients 13
Steps:
- Heat the butter in a large sauté pan until starting to sizzle, add the bacon, then fry for a few mins. Add the onion, celery and carrots, then gently cook for 8-10 mins until softening, but not brown. Stir in the thyme and cabbage, then cook for a few mins until the cabbage starts to wilt. Pour in the wine, simmer until evaporated, then add the stock and beans. Season, cover the pan, then simmer gently for 10 mins until the cabbage is soft but still vibrant.
- When the cabbage is done, cook the fish. Season each fillet, then dust the skin with flour. Heat the oil in a frying pan. Fry the fish, skin-side down, for 4 mins until crisp, then flip over and finish on the flesh side until cooked through. Serve each fish fillet on top of a pile of cabbage with a few small potatoes, if you like.
Nutrition Facts : Calories 423 calories, Fat 16 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 29 grams carbohydrates, Sugar 13 grams sugar, Protein 42 grams protein, Sodium 1.45 milligram of sodium
WHITE FISH WITH SPICY BEANS AND CHORIZO
Mop up the juices of this low-fat supper dish with crusty bread
Provided by Good Food team
Categories Dinner, Main course
Time 20m
Number Of Ingredients 10
Steps:
- Heat the oil in a large frying pan, then soften the onion for 5 mins. Add the rosemary, chorizo and garlic, then fry for 2 mins more until the chorizo is starting to crisp. Tip in the passata, beans, cabbage and sugar, season, then simmer for 5 mins.
- Add the fish to the pan, leaving the tops of the fillets peeking out of the sauce, then cover with a lid and leave to cook for 3-5 mins or until the flesh flakes easily. Delicious served with crusty bread.
Nutrition Facts : Calories 304 calories, Fat 6 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 27 grams carbohydrates, Sugar 11 grams sugar, Protein 36 grams protein, Sodium 1.23 milligram of sodium
SAFFRON FISH STEW WITH WHITE BEANS
From Cooking Light April 2010. The dish is "middle eastern inspired". The recipe suggests flounder or halibut.
Provided by Lillismomma
Categories Chowders
Time 25m
Yield 4 serving(s)
Number Of Ingredients 15
Steps:
- Heat oil in a large Dutch oven over medium-high. Add onion, fennel, coriander, garlic, and thyme sprig; sauté 5 minutes.
- Stir in rind and saffron; add water, clam juice and tomatoes. Bring to a boil; reduce heat and simmer 5 minutes.
- Stir in salt, fish and beans; cook 5 minutes. Top with thyme leaves.
Nutrition Facts : Calories 316.4, Fat 5.6, SaturatedFat 0.9, Cholesterol 54.4, Sodium 793.6, Carbohydrate 37.8, Fiber 8.1, Sugar 8.6, Protein 29.8
EASY FISH STEW WITH MEDITERRANEAN FLAVORS
This is a typical fisherman's stew. No need to make a fish stock; water, aromatics and anchovies will suffice. Use anchovies even if you don't like them, as they add great depth of flavor, not to mention omega-3 fats. And don't worry: the dish won't taste like anchovies.
Provided by Martha Rose Shulman
Categories dinner, soups and stews, main course
Time 1h15m
Yield Serves four
Number Of Ingredients 13
Steps:
- Place the garlic cloves and 1/4 teaspoon salt in a mortar and pestle, and mash to a paste. Add the anchovy fillets and mash with the garlic. Set aside.
- Heat the olive oil over medium heat in a large, heavy soup pot or Dutch oven, and add the onion, celery and carrot with 1/2 teaspoon salt. Cook, stirring, until the onion is tender, about five minutes. Add the pureed garlic and anchovy. Cook, stirring, until the mixture is very fragrant, about one minute, and then add the tomatoes. Cook, stirring often, until the tomatoes have cooked down a bit and the mixture smells aromatic, about 10 to 15 minutes. Add the water, potatoes, salt (to taste) and the bouquet garni. Bring to a simmer. Turn the heat to low, cover partially and simmer 30 minutes. Taste, adjust salt and add pepper to taste. Remove the bouquet garni.
- Season the fish with salt and pepper, and stir into the soup. The soup should not be boiling. Simmer five to 10 minutes (depending on the thickness of the fillets) or just until it flakes easily when poked. Remove from the heat, stir in the parsley, taste once more, adjust seasonings and serve.
Nutrition Facts : @context http, Calories 352, UnsaturatedFat 7 grams, Carbohydrate 35 grams, Fat 10 grams, Fiber 8 grams, Protein 33 grams, SaturatedFat 2 grams, Sodium 1793 milligrams, Sugar 8 grams
ONE-PAN SPANISH FISH STEW
Use any sustainable white fish or salmon in this easy, flavour-packed stew - perfect with crusty bread
Provided by Barney Desmazery
Categories Dinner
Time 50m
Number Of Ingredients 13
Steps:
- In a small bowl, mix the parsley with ½ the garlic and lemon zest, then set aside. Heat 2 tbsp oil in a large sauté pan. Throw in the onion and potatoes, cover the pan, then sweat everything for about 5 mins until the onion has softened. Add the remaining oil, garlic and spices, then cook for 2 mins more.
- Pour over the lemon juice and sizzle for a moment. Add the tomatoes, ½ a can of water and crumble in the stock. Season with a little salt, then cover the pan. Simmer everything for 15-20 mins until the potatoes are just cooked.
- Stir through the prawns and chickpeas, then nestle the fish chunks into the top of the stew. Reduce the heat and recover the pan, then cook for about 8 mins, stirring very gently once or twice. When the fish is just cooked through, remove from the heat, scatter with the parsley mix, then bring the dish to the table with the bottle of olive oil for drizzling over and some crusty bread, if you want.
Nutrition Facts : Calories 382 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 33 grams carbohydrates, Sugar 5 grams sugar, Fiber 5 grams fiber, Protein 39 grams protein, Sodium 1.92 milligram of sodium
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