Fish Stew with Herbs

40 minutes Prep: 15 minutes Cook: 25 minutes

219 calories per serving view nutrition facts

1 batch suggest servings

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Ingredients

1	pound	haddock	fresh or frozen
2	tablespoons	olive oil	or corn oil
1	medium	onion	chopped
2	each	carrots	finely
1	each	celery stalk	plus leaves, finely chopped
2	each	garlic cloves	finely chopped
28	ounces	italian plum (roma) tomatoes	undrained
1/2	cup	fish stock	or vegetable stock, or 1/2 c bottled clam juice
1/2	cup	white wine	dry
1	x	garlic oil
1	cup	croutons, onion/garlic flavoured

Bouquet garni
1	each	bay leaf
2	each	thyme sprigs
1	strip	lemon zest
1	Sprig	fennel fronds
4	each	black peppercorns

Garnish
1	x	fennel bulb	fresh, chopped, or chopped fresh parsley

Directions

If frozen, unwrap fish and allow to stand at room temperature for 15 to 20 minutes, or until soft enough to cut.

With a sharp knife, cut into 2" cubes.

Meanwhile, heat oil in a large, heavy saucepan.

Add prepared onions, carrots and celery and sauté, stirring, 3 to 5 minutes over medium heat.

Add garlic and sauté another 1 or 2 minutes. Add tomatoes (and their juices), stock and wine.

Tie bouquet garni spices in a cheesecloth bag and attach with string to pot handle for easy removal.

Place in tomato-wine mixture and let come to a boil, uncovered.

Boil 5 to 10 minutes, then reduce heat to low. Add fish cubes and cover pot.

Simmer 15 minutes or until fish flakes easily with a fork.

Serve on top of garlic croutons in heated bowls, garnished with chopped fennel or parsley.

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Nutrition Facts

Serving Size 377g

Amount per Serving

Calories 219 33% of calories from fat

	% Daily Value*
Total Fat 8.0g	12%
Saturated Fat 1.0g	6%
Trans Fat 0.0g
Cholesterol 65mg	22%
Sodium 213mg	9%
Total Carbohydrate 13.0g	4%
Dietary Fiber 3.0g	14%
Sugars 7.0g
Protein 24.0g	49%

Vitamin A	130%		Vitamin C	42%
Calcium	9%		Iron	11%

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

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