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White Fish Stew (Bianco)

http://www.eatingwell.com/recipes/white_fish_stew.html

From EatingWell:  May/June 2012

A whole head of garlic, minced, gives this simple Greek fisherman’s stew gutsy flavor, but don’t worry—it mellows out considerably while cooking. The recipe calls for Pacific cod, but any sturdy white fish, such as halibut or haddock, will do.

6 servings | Active Time: 30 minutes | Total Time: 1 1/2 hours

Ingredients

Preparation

  1. Heat oil in a 4 1/2-quart Dutch oven over medium heat. Add onion, garlic, oregano, salt and pepper. Cook until the onion is tender, 2 to 3 minutes. Add water and bring to a boil. Reduce heat to low, cover and simmer for 30 minutes.
  2. Add potatoes and simmer, covered, for 15 minutes. Remove the potatoes with a slotted spoon to a bowl. Place fish in the sauce. (The fish should be at least halfway covered with liquid; if necessary, add more water.) Return the potatoes to the pot, cover and simmer until the fish is opaque and the potatoes are tender, 25 to 30 minutes more. Squeeze lemon juice over the stew just before serving.

Nutrition

Per serving : 203 Calories; 3 g Fat; 0 g Sat; 2 g Mono; 45 mg Cholesterol; 26 g Carbohydrates; 18 g Protein; 4 g Fiber; 512 mg Sodium; 863 mg Potassium

2 Carbohydrate Serving

Tips & Notes