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The olive, caper and tomato-based sauce in this healthy fish stew recipe gives this very traditional Italian dish tons of flavor. Serve with crusty bread for dipping.

Source: EatingWell Magazine, September/October 2014




Ingredient Checklist


Instructions Checklist
  • Pat fish dry and sprinkle both sides with salt and pepper. Set aside.

  • Combine tomatoes, celery, onion, olives, capers, oil, garlic and crushed red pepper in a large skillet and toss to mix well. Layer potato slices over the vegetables to cover them completely.

  • Cover the skillet and place over medium-low heat. Cook, adjusting the heat to keep a steady simmer and shaking the pan from time to time--but do not stir the vegetables--until the potatoes are starting to soften, about 20 minutes.

  • Place the fish on top of the potatoes, cover and continue cooking until the fish is opaque in the middle, 10 to 12 minutes more. Serve sprinkled with parsley and more capers, if desired.

Nutrition Facts

4 oz. fish & 1 cup vegetables
255 calories; protein 19.3g; carbohydrates 14.5g; dietary fiber 2.6g; sugars 2.3g; fat 13.1g; saturated fat 1.5g; cholesterol 69mg; vitamin a iu 641.9IU; vitamin c 16.5mg; folate 24.3mcg; calcium 60.4mg; iron 2.1mg; magnesium 51.2mg; potassium 741.2mg; sodium 314.9mg; thiamin 0.3mg.

1 starch, 1/2 vegetable, 2 1/2 lean meat, 2 1/2 fat