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White Fish Stew (Bianco)

:  May/June 2012

Your rating: None Average: 4.3 (3 votes)

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.


White Fish Stew (Bianco) Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Healthy weight | Heart healthy | High potassium | Low cholesterol | Low saturated fat | Low calorie | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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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.

Tips & Notes

  • 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

Per serving: 203 calories; 3 g fat ( 0 g sat , 2 g mono ); 45 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 18 g protein; 4 g fiber; 512 mg sodium; 863 mg potassium.

Nutrition Bonus: Vitamin C (57% daily value), Potassium (25% dv)

Carbohydrate Servings: 2


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Recipe Categories

Health & Diet Considerations
Heart healthy
Healthy weight
High potassium
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Ease of Preparation
Easy
Total Time
More than 1 hour
Servings
6
Main Ingredient
Fish
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Type of Dish
Soups/stews
Ethnic/Regional
Greek
Mediterranean
Publication
May/June 2012
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