Easy Fisherman’s Stew
Easy Fisherman’s Stew
It’s Sea Delicious
This wonderful stew is hearty and nourishing, the perfect antidote
to winter’s chill. You can put aside any fear you have of cooking
fish with this recipe. Stews keep fish moist and flavorful, and
require less work than grilling or broiling. A Mediterranean classic,
this stew takes 25 minutes or less to prepare, and it’s loaded with
health benefits. The tarragon and parsley add a great flavor, but
you can also substitute it with oregano, paprika, or a touch of
saffron.
Easy Fisherman’s Stew
2 tsp extra virgin olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 cup bottled clam juice
2 medium potatos, peeled, cut in
1/2-inch cubes
4 plum tomatoes, seeded and chopped
12 oz cod, cut in 8 pieces
4 oz. small scallops or 4 oz other white
fish (halve the scallops, if large)
1/2 Tbsp chopped fresh tarragon, or 1 tsp dried
1/2 Tbsp chopped fresh parsley, or 1 tsp dried
Salt and freshly ground black pepper, to taste
In a small Dutch oven or deep pot, heat the oil over medium-high
heat. Sautee the onion and garlic until they are translucent,
about 4 minutes. Add the clam juice.
When the liquid comes to a boil, add the potatoes and tomatoes.
Reduce heat to a simmer. Cover and cook for 15 minutes or until
the potatoes are almost done.
Add the cod, scallops or other fish, tarragon and parsley. Simmer
until the fish is opaque in the center and flakes easily, about
4-5 minutes. Season with salt and pepper and serve.
Makes 4 servings
Per serving: 161 calories, 3 g total fat (<1 g saturated fat),
10 g carbohydrate, 23 g protein, 3 g dietary fiber, 230 mg sodium