Italian · Dinner
Sicilian Fish Stew (GLP-1)
A light Sicilian-style stew built on white fish poached with cannellini beans, fennel, tomato and briny capers. Fish is added last to stay tender, finished with lemon and parsley. Served warm in a shallow bowl, protein-forward and easy to digest.
$8
12 minsPrep
22 minsCook
34 minsTotal
MediumLevel
Nutrition per serving
378Calories
38.4gProtein
11.8gFat
26.1gCarbs
4.6gSugar
8.1gFiber
780mgSodium
78mgChol
1.9gSat Fat
1150mgPotassium
140mgCalcium
4.3mgIron
1.6mcgVitamin B12
18mgVitamin C
gluten-free
pescatarian
protein-rich
high-fiber
low-carb
low-cholesterol
low-calorie
glp-1
Instructions
1
Prep
Cut the fish fillet into large chunks. Mince the garlic, thinly slice the fennel, finely chop the onion and parsley, and set each aside.
2
Sweat and bloom
Warm the olive oil in a saucepan over medium heat and sweat the onion and fennel for 3 minutes until softened, then stir in the garlic and chili flakes and cook for 30 seconds until fragrant.
3
Simmer
Add the canned tomatoes, fish stock, cannellini beans and capers to the saucepan. Bring to a gentle simmer over medium-low heat and cook for 10 minutes until the broth thickens.
4
Poach
Lower the fish chunks into the simmering broth, cover, and poach over low heat for 6 to 7 minutes until the fish turns opaque and flakes easily with a fork.
5
Plate
Ladle the stew into a shallow bowl, stir in the lemon juice and half the parsley, season with salt and pepper, and scatter the remaining parsley over the top before serving warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 10 oz280g white fish fillet
- 1 cup90g, about a third of a 15.5 oz can cannellini beans
- 1 cup120g fennel
- 4 cloves4 cloves garlic
- 2/3 cup80g, about a third of a 14.5 oz can canned tomatoes
- 2 tbsp2 tbsp capers
- 4 tbsp20g onion
- 1 cup240ml fish stock
- 2 tbsp28g olive oil
- 1/2 tsp1/2 tsp red chili flakes
- 2 tbsp2 tbsp parsley
- 2 tsp2 tsp lemon juice
- salt, to taste
- black pepper, to taste
