Spanish · Dinner
Spanish Fisherman's Stew (Low-Calorie)
White fish fillet simmers in a light tomato and white wine broth with onion, garlic, bell pepper, smoked paprika and a splash of sherry vinegar. Olive oil is used sparingly and no cream or bread thickener is added, keeping the stew brothy, lean and finished with parsley over a small potato base.
$7
15 minsPrep
25 minsCook
40 minsTotal
MediumLevel
Nutrition per serving
372Calories
36.2gProtein
8.9gFat
26.4gCarbs
7.1gSugar
4.8gFiber
621mgSodium
92mgChol
1.5gSat Fat
1450mgPotassium
75mgCalcium
2.6mgIron
2.1mcgVitamin B12
48mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Cut the white fish fillet into large chunks, peel and dice the potato, slice the onion and bell pepper, and mince the garlic.
2
Sweat
Warm the olive oil in a wide pot over medium heat for 4 minutes, stirring the onion, garlic and bell pepper until the onion turns translucent and softens.
3
Bloom
Stir the smoked paprika into the pot and cook over medium heat for 30 seconds until darkened, then add the tomatoes immediately to prevent scorching.
4
Simmer
Add the white wine and fish stock to the pot over medium heat for 2 minutes, then add the potato and simmer gently for 12 minutes until tender.
5
Poach
Nestle the fish chunks into the broth, cover, and poach over low heat for 6 minutes until the fish turns opaque and flakes easily with a fork.
6
Finish
Stir in the sherry vinegar, salt and black pepper, taste and adjust seasoning as needed, then scatter the parsley over the top and plate into a wide bowl.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 11 onion
- 4 cloves4 cloves garlic
- 11 bell pepper
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1/2 cup120ml dry white wine
- 1 cup240ml fish stock
- 22 small potato (200g)
- 2 tsp2 tsp smoked paprika
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp sherry vinegar
- 2 tbsp2 tbsp fresh parsley
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
