Low Fat Mediterranean Fish Stew Recipe

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Recipe Category: Fish

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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.

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