Name: White Fish Stew (Bianco)
Cook time: 30 min
Total time: 90 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1 medium onion, chopped; 1 head garlic, cloves separated, peeled and minced; 0.5 teaspoon dried oregano; 0.5 teaspoon salt; Pinch of freshly ground pepper; 2.5 cups water; 4 medium red potatoes, cut into 1-inch chunks; 1 1/2 pounds cod (see Tip), cut into 6 portions; 1 lemon

White Fish Stew (Bianco)

4.0

(3)

3 Reviews

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.

By James Chatto

Updated on July 9, 2019

Cook Time:

30 mins

Additional Time:

1 hr

Total Time:

1 hr 30 mins

Servings:

Yield:

6 servings

Nutrition Profile:

Gluten-Free High-Protein Low Added Sugars Low Fat Low-Calorie

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 head garlic, cloves separated, peeled and minced
½ teaspoon dried oregano
½ teaspoon salt
Pinch of freshly ground pepper
2 ½ cups water
4 medium red potatoes, cut into 1-inch chunks
1 1/2 pounds cod (see Tip), cut into 6 portions
1 lemon

Directions

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.
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

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 Facts (per serving)

203	Calories
3g	Fat
26g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 203
% Daily Value *
Total Carbohydrate 26g	10%
Dietary Fiber 4g	14%
Total Sugars 3g
Protein 18g	35%
Total Fat 3g	4%
Saturated Fat 1g	3%
Cholesterol 45mg	15%
Vitamin A 21IU	0%
Vitamin C 19mg	21%
Folate 37mcg	9%
Sodium 512mg	22%
Calcium 40mg	3%
Iron 1mg	6%
Magnesium 54mg	13%
Potassium 863mg	18%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.