Spanish · Dinner
Spanish Tuna and Potato Stew (Low-Calorie)
A light Spanish-style stew of poached fresh tuna and potato simmered in a paprika-tomato sofrito broth with garlic, onion, and white wine. Finished with parsley and lemon, this brothy low-fat rendition of classic Basque marmitako delivers under 400 calories per serving.
$5
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
338Calories
36.9gProtein
8.3gFat
26.4gCarbs
7.6gSugar
4.9gFiber
486mgSodium
70mgChol
1.6gSat Fat
1420mgPotassium
68mgCalcium
2.9mgIron
3.2mcgVitamin B12
42mgVitamin C
low-calorie
gluten-free
protein-rich
low-cholesterol
low-calorie
Instructions
1
Prep
Cut the tuna into 1.5-inch chunks, peel and chop the potato into rough chunks, and dice the onion, garlic, and bell pepper.
2
Sweat
Heat the olive oil in a medium saucepan over medium-low heat and sweat the onion, garlic, and bell pepper for 5 minutes until translucent and softened.
3
Bloom
Stir the smoked paprika and tomato paste into the softened vegetables and cook over medium heat for 1 minute until the raw tomato smell fades.
4
Simmer
Add the crushed tomato, fish stock, potato chunks, and bay leaf, bring to a boil over high heat, then lower to a gentle simmer over medium-low heat for 15 minutes until the potato is fork-tender.
5
Poach
Season the tuna chunks with salt and pepper, nestle them into the simmering broth, and poach over low heat for 4 to 5 minutes until the fish turns opaque.
6
Finish
Remove the bay leaf, stir in the chopped parsley, adjust salt and pepper, and ladle the stew into a shallow bowl with a lemon wedge alongside.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 12 oz340g fresh tuna
- 22 small potato (300g)
- 11 onion (160g)
- 4 cloves4 cloves garlic
- 11 red bell pepper (140g)
- 2 tbsp2 tbsp tomato paste
- 7 oz100g, a quarter of a 14.5 oz can canned tomatoes
- 1 cup240ml fish stock
- 4 tbsp60ml dry white wine
- 2 tsp2 tsp smoked paprika
- 22 bay leaf
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp parsley
- 22 lemon wedge
- salt and black pepper, to taste
