Mediterranean Fish Stew Recipe

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Ingredients

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Nutrition

299

Calories

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Ingredients:

Serving

1 tbsp olive oil
1/2 cup finely chopped onion
2 garlic cloves, minced
2 cups (1-inch) cut green beans (about 1/2 lb)
1/3 cup thinly sliced carrot
2 (14-oz) cans fat-free , less-sodium chicken broth
1 (15-oz) can cannellini beans
1 (14.5-oz) can no-salt-added diced tomatoes, undrained
1 cup uncooked medium seashell pasta
2 tbsp finely chopped fresh basil
1 tbsp finely chopped fresh oregano
2 tbsp tomato paste
1/4 tsp freshly ground black pepper
3/4 lb skinless halibut fillets, cut into 1-inch pieces
1/4 cup (1 oz) shaved parmesan cheese

Directions:

Heat oil in a Dutch oven over medium-high heat. Add onion and garlic to pan; sauté 5 minutes or until tender. Add green beans and next 4 ingredients (through tomatoes); bring to a boil. Add pasta. Cover, reduce heat, and simmer 12 minutes or until pasta is tender.
Stir in basil, oregano, tomato paste, and freshly ground black pepper. Gently stir in fish; cook 3 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with Parmesan cheese.
Wine note: In southern France, dry rosé wine is the classic match with the summery flavors of fish stew. The fresh white fruit and subtle berry flavors of a rose like Château d'Aqueria Tavel Rosé 2006 ($17) are delicate enough for firm fish, while the generous acidity can handle tomato paste and basil. These dry wines are best when fresh, so watch also for 2007 releases, which start appearing now. —Jeffery Lindenmuth

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	298.99 Kcal (1252 kJ)
Calories from fat	143.35 Kcal
		% Daily Value*
Total Fat	15.93g	25%
Cholesterol	40.32mg	13%
Sodium	165.94mg	7%
Potassium	560.17mg	12%
Total Carbs	21.39g	7%
Sugars	4.48g	18%
Dietary Fiber	3.51g	14%
Protein	18.06g	36%
Vitamin C	13.1mg	22%
Vitamin A	0.1mg	4%
Iron	52.1mg	290%
Calcium	85.8mg	9%

Amount Per 100 g
Calories	108.03 Kcal (452 kJ)
Calories from fat	51.79 Kcal
		% Daily Value*
Total Fat	5.75g	25%
Cholesterol	14.57mg	13%
Sodium	59.96mg	7%
Potassium	202.4mg	12%
Total Carbs	7.73g	7%
Sugars	1.62g	18%
Dietary Fiber	1.27g	14%
Protein	6.53g	36%
Vitamin C	4.7mg	22%
Iron	18.8mg	290%
Calcium	31mg	9%

* 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.

Tastes

salty
savory
bitter
sweet

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