Italian · Dinner
Sicilian Fish Stew (Low-Chol)
Sicilian fish stew built on white fish fillet simmered in a tomato and fennel broth with garlic, capers, olives and white wine vinegar. Leaner olive oil replaces butter and cream. Served with crusty sourdough for mopping up the broth.
$7
15 minsPrep
25 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
430Calories
39.2gProtein
16.8gFat
30.1gCarbs
6.9gSugar
5.1gFiber
1180mgSodium
78mgChol
2.7gSat Fat
1120mgPotassium
130mgCalcium
3.8mgIron
2.4mcgVitamin B12
21mgVitamin C
low-cholesterol
pescatarian
mediterranean
protein-rich
low-calorie
high-fiber
gluten-free-adaptable
low-chol
Instructions
1
Prep
Cut white fish fillet into large chunks. Thinly slice fennel and onion. Mince garlic and pat fish dry.
2
Heat olive oil in a wide pan over medium heat. Add onion, fennel, and garlic; sweat for 5 minutes until softened and translucent.
3
Stir in white wine, canned tomatoes, fish stock, capers, and green olives. Simmer over medium-low heat for 12 minutes until broth thickens slightly.
4
Nestle fish chunks into broth, cover, and poach over low heat for 6–8 minutes until opaque and flaking easily. Finish with white wine vinegar, parsley, salt, and pepper. Ladle into a wide bowl and serve with sourdough alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 1 cup150g fennel
- 4 cloves4 cloves garlic
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 2 tsp2 tsp capers, drained
- 88 green olives, pitted and halved
- 4 tbsp60ml dry white wine
- 1/2 cup120ml fish stock
- 2 tbsp30ml olive oil
- 11 onion
- 2 tsp2 tsp white wine vinegar
- 2 tbsp2 tbsp fresh parsley
- 2 slice60g sourdough bread
- salt, to taste
- black pepper, to taste
