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Low Fat Monkfish Stew Recipe
Ingredients
1 tablespoon olive oil
1 onion, sliced
2 cloves garlic, minced
3 tablespoons ouzo or pernod
3/4 pounds potatoes, peeled, cut into 1/2-inch cubes , 2 cups
14 ounces diced tomatoes, drained
16 ounces clam juice, or 2 cups homemade fish stock
1 1/2 pound monkfish, membrane removed , cut into 1-inch pieces
4 cups spinach leaves, washed and torn
1/2 cup fresh basil leaves, slivered, plus additional whole leaves, for garnish
2 tablespoons lemon juice, or to taste
salt & freshly ground black pepper, to taste
Method
In a Dutch oven, heat oil over medium heat.
Add onions and cook, stirring, until soft, about 5 minutes.
Add garlic and cook until fragrant, about 1 minute more.
Add liqueur, potatoes, tomatoes and clam juice or fish stock.
Bring to a simmer, cover and cook until the potatoes are just tender, about 10 minutes.
Add monkfish.
Return to a simmer and cook, covered, until the fish is tender, about 5 minutes.
Stir in spinach and cook until wilted, 2 minutes.
Add slivered basil leaves, lemon juice, salt and pepper.
Garnish with a few whole basil leaves and serve.
Makes about 8 cups, for 4 servings.
Calories per serving: 30 grams protein grams fat 0 gram saturated fat, 30 grams carbohydrate; 505 mg sodium; 42 mg cholesterol; 5 grams fiber
