Garlic and Tomato Fish Stew Recipe

Some stews are of the stick-to-your-ribs, hearty variety while others are light and wont weigh you down. This low-fat recipe is in the latter category, and that seems just right for our tentative lean into spring.

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Some stews are of the stick-to-your-ribs, hearty variety while others are light and won’t weigh you down. This low-fat recipe is in the latter category, and that seems just right for our tentative lean into spring.

Serve with warm, crusty bread.

Click here to watch the step-by-step recipe video.

Storage: Refrigerate for up to 2 days.

From deputy Food editor/recipes editor Bonnie S. Benwick.

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Ingredients

measuring cup

Servings: 2-3

Directions

  • Step 1

    Use a Microplane zester to grate a teaspoon of lemon zest from the lemon half, then cut the fruit into wedges for serving.

  • Step 2

    Place the fish into a large bowl and season generously with salt and pepper.

  • Step 3

    In a large saucepan over medium heat, heat the oil until shimmering. Add the onion, garlic and lemon zest and cook, stirring, for 2 minutes. Add the tomatoes and juices (crushing them as you go), potatoes and broth. Cover and cook until the potatoes are just tender when pierced with a fork, about 12 minutes, then add the chunks of fish. Re-cover and cook until the fish is opaque and cooked through, about 4 minutes. Taste the broth, and add season with salt and/or pepper, as needed.

  • Step 4

    Divide the stew among wide, shallow bowls, top with the parsley and serve with the lemon wedges.

  • Step 5

    NOTE: The green germ found in some garlic cloves can taste bitter, so we remove it.

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    Nutritional Facts

    Per serving (based on 3)

    • Calories

      290

    • Fat

      6 g

    • Saturated Fat

      1 g

    • Carbohydrates

      30 g

    • Sodium

      280 mg

    • Cholesterol

      50 mg

    • Protein

      25 g

    • Fiber

      5 g

    • Sugar

      7 g

    This analysis is an estimate based on available ingredients and this preparation. It should not substitute for a dietitian’s or nutritionist’s advice.

    From deputy Food editor/recipes editor Bonnie S. Benwick.

    Tested by Bonnie S. Benwick.

    Published March 26, 2018

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