Relaxing Fish Stew Recipe

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Relaxing Fish Stew
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Ingredients
15
Count
Nutrition
977
Calories
Total time
50
Minutes
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Ingredients:

  • 500 g fish bones
  • 500 g fish
  • 300 g mussels
  • 4 sticks celery
  • 1 bunch parsley
  • 6 garlic cloves
  • 1 sprig rosemary
  • 3 tbsp oil
  • 120 ml white wine
  • 200 g tomatoes

Directions:

  1. First make the stock: put the bones, quartered onions, whole carrots, halved celery sticks and bay leaves into a pan and cover with water. Rip the stalks from the parsley and submerge them (keep the leaves for chopping later). Add the rosemary and the whole garlic cloves and bring up to a simmer. Skim off the scum, then turn the heat down so that it's just steaming (no bubbles) for about 30 minutes.
  2. Meanwhile, in a wide, heavy-based pan, gently sweat the rest of the veg in the olive oil so that they soften but don't colour.
  3. Once the veg have had about 10-15 minutes, take the lid off and stir in the chopped parsley, drop in the whole chilli and pour in the wine. Reduce by half, then tip in the tomatoes. Reduce by half again, and add the beans.
  4. When the stock is ready, strain it straight onto the veg, turn the heat up high and keep stirring and reducing until you have a depth of about 3 inches in your pan. Submerge your fish and mussels into the stew. Season well, turn the heat down to medium and put a lid on.
  5. When the fish is opaque and looking like it wants to fall apart and the mussels are opened, it's ready.
  6. Serve with a piece of lemon.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 977.25 Kcal (4092 kJ)
Calories from fat 380.33 Kcal
% Daily Value*
Total Fat 42.26g 65%
Cholesterol 89.75mg 30%
Sodium 1031.37mg 43%
Potassium 2977.27mg 63%
Total Carbs 66.64g 22%
Sugars 12.83g 51%
Dietary Fiber 20.94g 84%
Protein 77.39g 155%
Vitamin C 28.1mg 47%
Vitamin A 0.6mg 20%
Iron 11.9mg 66%
Calcium 612.6mg 61%
Amount Per 100 g
Calories 138.63 Kcal (580 kJ)
Calories from fat 53.95 Kcal
% Daily Value*
Total Fat 5.99g 65%
Cholesterol 12.73mg 30%
Sodium 146.31mg 43%
Potassium 422.36mg 63%
Total Carbs 9.45g 22%
Sugars 1.82g 51%
Dietary Fiber 2.97g 84%
Protein 10.98g 155%
Vitamin C 4mg 47%
Vitamin A 0.1mg 20%
Iron 1.7mg 66%
Calcium 86.9mg 61%

* 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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Recipe Tags

Weightwatchers Points

  • 22.3
    Points
  • 24
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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