Tomato-Rich Fish Stew Recipe

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Ingredients

Count

Nutrition

347

Calories

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Ingredients:

Serving

3 1/2 oz sun-dried tomatoes
2 tbsp olive oil
1 large yellow onion, chopped
1 green bell pepper, chopped
2 (8 oz) bottles clam juice
2 (14 oz) cans diced tomatoes ( no salt added)
1 cup dry red wine (or substitute broth or tomato juice)
4 garlic cloves, crushed
4 tbsp fresh herbs (such as thyme , rosemary or basil)
2 bay leaves
1/2 cup kalamata olives, sliced
1 (15 oz) can navy beans, drained and rinsed
1 lb firm fish ( grouper , tilapia or tuna), cut in 2- to 3-inch chunks
2 tsp fennel seeds, lightly crushed
1 pinch salt and pepper , to taste
1/2 cup grated parmesan cheese

Directions:

In a pan, simmer sun-dried tomatoes in 1 1/2 cups water until very soft; discard water.
In a large pot, saute onion and green pepper in oil until softened.
In a food processor or blender, combine sun-dried tomatoes and 1 bottle clam juice until smooth; add to pot. Stir in remaining clam juice, diced tomatoes, wine, garlic, herbs, bay leaves and olives. Simmer 20 minutes.
Add beans, fish, fennel seeds, salt and pepper. Simmer until fish is done, about 10 minutes. Remove bay leaves. Ladle into bowls; sprinkle with cheese.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	347.47 Kcal (1455 kJ)
Calories from fat	184.74 Kcal
		% Daily Value*
Total Fat	20.53g	32%
Cholesterol	5.5mg	2%
Sodium	716.52mg	30%
Potassium	894.56mg	19%
Total Carbs	19.4g	6%
Sugars	6.63g	27%
Dietary Fiber	5.66g	23%
Protein	17.85g	36%
Vitamin C	26.4mg	44%
Vitamin A	0.4mg	12%
Iron	8.8mg	49%
Calcium	153.7mg	15%

Amount Per 100 g
Calories	190.25 Kcal (797 kJ)
Calories from fat	101.15 Kcal
		% Daily Value*
Total Fat	11.24g	32%
Cholesterol	3.01mg	2%
Sodium	392.31mg	30%
Potassium	489.79mg	19%
Total Carbs	10.62g	6%
Sugars	3.63g	27%
Dietary Fiber	3.1g	23%
Protein	9.77g	36%
Vitamin C	14.5mg	44%
Vitamin A	0.2mg	12%
Iron	4.8mg	49%
Calcium	84.1mg	15%

* 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

< 200 kcals

Weightwatchers Points

7.9

Points
9

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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