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Low Fat Mediterranean Fish Stew Recipe
Ingredients
1 tablespoon unsalted butter
1 medium onion, chopped
1 garlic clove, minced
12 ounces clam juice
1 cup chicken broth
1 cup dry white wine
4 ripe plum tomatoes, seeded and chopped, (up to 5)
2 teaspoons chopped fresh tarragon, divided
1 pinch saffron, crushed
1 1/2 pound firm white fish fillets, cut into 4 pieces
salt
black pepper
2 tablespoons toasted sliced almonds
Method
In medium skillet, melt butter.
Add onion and garlic; saute until onion is soft, about 5 minutes.
Transfer to a soaked 3-quart clay pot or a Dutch oven.
Add clam juice, broth, wine, tomatoes, 1 teaspoon tarragon and the saffron.
Cover pot and place it in a cold oven.
Set the temperature to 450°F and cook for 20 minutes.
Remove pot from oven, add fish and cover.
Return to oven until fish is cooked through, 5 to 12 minutes, depending on the thickness of the fish.
Season with salt and pepper to taste.
Ladle stew into 4 serving bowls.
Garnish with the 1 teaspoon remaining tarragon and the almonds, and serve.
If preparing ahead of time, add fish to the clay pot, stir to coat well, then transfer to a large plastic container.
Let cool to room temperature, cover, and refrigerate until ready to serve.
Transfer stew to a pan and bring to a simmer on the stovetop until heated through.
Makes 4 servings.
Preparation time: About 15 minutes.
Cooking time: About 30 to 37 minutes.
Per serving: About 314 cal, 35 g pro, 8 g car, 11 g fat, 33% cal from fat, 95 mg cholesterol, 1368 mg sod, 2 g fiber.
