White Fish Stew (Bianco)

2 Reviews
From: EatingWell Magazine November/December 1990

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.

Ingredients 6 servings

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  • 1 tablespoon extra-virgin olive oil
  • 1 medium onion, chopped
  • 1 head garlic, cloves separated, peeled and minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • Pinch of freshly ground pepper
  • 2 1/2 cups water
  • 4 medium red potatoes, cut into 1-inch chunks
  • 1 1/2 pounds cod (see Tip), cut into 6 portions
  • 1 lemon

Preparation

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  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.
  • Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition information

  • Per serving: 203 calories; 3 g fat(0 g sat); 4 g fiber; 26 g carbohydrates; 18 g protein; 37 mcg folate; 45 mg cholesterol; 3 g sugars; 0 g added sugars; 21 IU vitamin A; 19 mg vitamin C; 40 mg calcium; 1 mg iron; 512 mg sodium; 863 mg potassium
  • Nutrition Bonus: Vitamin C (57% daily value), Potassium (25% dv)
  • Carbohydrate Servings: 2

Reviews 2

August 12, 2013
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By: EatingWell User
Excellent stew; I added some white beans which added more texture: Super tasty.
February 07, 2013
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By: EatingWell User
This stew is amazing. The sweetness of the garlic adds such a wonderful taste. Everyone in my house loved it, including my two children. Can't wait to make it again. It is so easy to make. Definitely a new weekly meal in our house.