Name: Fish Stew with Olives, Capers & Potatoes
Cook time: 30 min
Total time: 60 min
Ingredients: 1.25 pounds mahi-mahi, swordfish or halibut steaks, about 3/4 inch thick; 0.25 teaspoon sea salt; 0.25 teaspoon ground pepper; 6 canned plum tomatoes, drained and very coarsely chopped; 2 stalks celery, diced; 0.5 medium red onion, halved and sliced; 1 cup green olives, pitted; 0.25 cup capers, preferably salt-packed, well rinsed, plus more for garnish; 0.25 cup extra-virgin olive oil; 1 clove garlic, chopped; 0.125 teaspoon crushed red pepper, or to taste; 1.5 cups thinly sliced peeled yellow-fleshed potatoes; 0.25 cup chopped flat-leaf parsley

Fish Stew with Olives, Capers & Potatoes

4.8

(6)

5 Reviews

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.

By Nancy Harmon Jenkins

Updated on November 12, 2016

Cook Time:

30 mins

Additional Time:

30 mins

Total Time:

1 hr

Servings:

Yield:

4 servings

Nutrition Profile:

Heart Healthy Low-Calorie Low Carbohydrate Dairy-Free Diabetes Appropriate Gluten-Free Low Sodium High Blood Pressure Low Added Sugars

Jump to Nutrition Facts

Ingredients

1 ¼ pounds mahi-mahi, swordfish or halibut steaks, about 3/4 inch thick
¼ teaspoon sea salt
¼ teaspoon ground pepper
6 canned plum tomatoes, drained and very coarsely chopped
2 stalks celery, diced
½ medium red onion, halved and sliced
1 cup green olives, pitted
¼ cup capers, preferably salt-packed, well rinsed, plus more for garnish
¼ cup extra-virgin olive oil
1 clove garlic, chopped
⅛ teaspoon crushed red pepper, or to taste
1 ½ cups thinly sliced peeled yellow-fleshed potatoes
¼ cup chopped flat-leaf parsley

Directions

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 (per serving)

255	Calories
13g	Fat
15g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish & 1 cup vegetables
Calories 255
% Daily Value *
Total Carbohydrate 15g	5%
Dietary Fiber 3g	9%
Total Sugars 2g
Protein 19g	39%
Total Fat 13g	17%
Saturated Fat 2g	8%
Cholesterol 69mg	23%
Vitamin A 642IU	13%
Vitamin C 17mg	18%
Folate 24mcg	6%
Sodium 315mg	14%
Calcium 60mg	5%
Iron 2mg	12%
Magnesium 51mg	12%
Potassium 741mg	16%

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.