Fish Stew Recipe

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Ingredients:

Serving

1 kg firm white fish or 1 kg cod or 1 kg tilapia fillet, cut into small pieces
1 tbsp vegetable oil
1 cup onion, thinly sliced
1 garlic clove, minced
3/4 cup celery, thinly sliced diagonally
1/2 cup green pepper, diced
2/3 cup carrot, sliced
1 (12 oz) can tomatoes, diced
2 cups potatoes, cubed
1 cup dry white wine
1 cup water
1 cup tomato juice
1 tbsp lemon juice
1 tsp dried orange peel
1 tsp basil
1 tsp salt
1/8 tsp fennel seed
1/4 tsp crushed red pepper flakes

Directions:

In a 4-quart heavy cooking pot, saute onion, garlic, celery, pepper and carrots in oil.
Add tomatoes, potatoes, wine, water, tomato juice, lemon juice and all seasonings.
Cover and simmer slowly for 30 minutes, or until potatoes are tender.
Add fish. Gently cook stew uncovered for about 12 minutes or until fish flakes. Do not overcook. Fish pieces must remain intact.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	203.07 Kcal (850 kJ)
Calories from fat	37.9 Kcal
		% Daily Value*
Total Fat	4.21g	6%
Cholesterol	51.25mg	17%
Sodium	380.21mg	16%
Potassium	787.54mg	17%
Total Carbs	12.35g	4%
Sugars	4.5g	18%
Dietary Fiber	2.07g	8%
Protein	22.73g	45%
Vitamin C	17.4mg	29%
Vitamin A	0.4mg	15%
Iron	1.6mg	9%
Calcium	120.2mg	12%

Amount Per 100 g
Calories	67.61 Kcal (283 kJ)
Calories from fat	12.62 Kcal
		% Daily Value*
Total Fat	1.4g	6%
Cholesterol	17.06mg	17%
Sodium	126.58mg	16%
Potassium	262.18mg	17%
Total Carbs	4.11g	4%
Sugars	1.5g	18%
Dietary Fiber	0.69g	8%
Protein	7.57g	45%
Vitamin C	5.8mg	29%
Vitamin A	0.1mg	15%
Iron	0.5mg	9%
Calcium	40mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.