Tomato-Rich Fish Stew

4.6
(34)

The lycopene in tomatoes protects our brains against age-related decline. Fish's good fat has the same effect.

6
6
6
6
Servings:
8
Yield:
8 servings

Ingredients

  • 3 ½ ounces sun-dried tomatoes

  • 2 tablespoons olive oil

  • 1 large yellow onion, chopped

  • 1 green bell pepper, chopped

  • 2 (8 ounce) bottles clam juice

  • 2 (14 ounce) cans diced tomatoes (no salt added)

  • 1 cup dry red wine (or substitute broth or tomato juice)

  • 4 garlic cloves, crushed

  • 4 tablespoons fresh herbs (such as thyme, rosemary or basil)

  • 2 bay leaves

  • ½ cup kalamata olives, sliced

  • 1 (15 ounce) can navy beans, drained and rinsed

  • 1 pound firm fish (grouper, tilapia or tuna), cut in 2- to 3-inch chunks

  • 2 teaspoons fennel seeds, lightly crushed

  • 1 pinch Salt and pepper, to taste

  • ½ cup grated Parmesan cheese

Directions

  1. In a pan, simmer sun-dried tomatoes in 1 1/2 cups water until very soft; discard water.

  2. In a large pot, saute onion and green pepper in oil until softened.

  3. In a food processor or blender, combine sun-dried tomatoes and 1 bottle clam juice until smooth; add to pot. Stir in remaining clam juice, diced tomatoes, wine, garlic, herbs, bay leaves and olives. Simmer 20 minutes.

  4. Add beans, fish, fennel seeds, salt and pepper. Simmer until fish is done, about 10 minutes. Remove bay leaves. Ladle into bowls; sprinkle with cheese.

Nutrition Facts (per serving)

280 Calories
8g Fat
26g Carbs
20g Protein
Nutrition Facts
Servings Per Recipe 8
Calories 280
% Daily Value *
Total Fat 8g 11%
Saturated Fat 2g 10%
Cholesterol 27mg 9%
Sodium 840mg 37%
Total Carbohydrate 26g 9%
Dietary Fiber 6g 21%
Total Sugars 9g
Protein 20g
Vitamin C 27mg 135%
Calcium 136mg 10%
Iron 5mg 26%
Potassium 1101mg 23%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.