Tunisian Fish-and-Vegetable Stew Recipe

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Tunisian Fish-and-Vegetable Stew
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Ingredients:

Directions:

  1. In a large pot, heat the oil over moderately low heat. Add the onion and garlic and cook, stirring occasionally, until the onion is translucent, about 5 minutes. Stir in the tomato paste, cumin, red-pepper flakes, black pepper, and 1/2 teaspoon of the salt. Cook, stirring, for 2 minutes.
  2. Add the broth and bring to a simmer. Add the potatoes and carrots and simmer for 10 minutes. Stir in the turnip, zucchini, and the remaining 1/2 teaspoon salt. Simmer for 10 minutes longer. Add the cod, bring back to a simmer, and cook until just done, about 3 minutes. Serve the stew topped with the parsley.
  3. Fish Alternatives: Any relatively firm, white-fleshed fish will work well. Try rockfish, grouper, or for a special treat, halibut. Be sure to remove the skin before adding the fish to the pot.
  4. Wine Recommendation: Serve a cold glass of rosé with this Mediterranean-inspired dish. Try Côtes de Provence or Bandol, both from France, or one of the new drier rosés from California.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 339 Kcal (1419 kJ)
Calories from fat 84.96 Kcal
% Daily Value*
Total Fat 9.44g 15%
Cholesterol 79.93mg 27%
Sodium 1255.46mg 52%
Potassium 1239.59mg 26%
Total Carbs 30.73g 10%
Sugars 11.23g 45%
Dietary Fiber 5.93g 24%
Protein 33.28g 67%
Vitamin C 31.7mg 53%
Vitamin A 1.3mg 44%
Iron 2mg 11%
Calcium 100.6mg 10%
Amount Per 100 g
Calories 53.66 Kcal (225 kJ)
Calories from fat 13.45 Kcal
% Daily Value*
Total Fat 1.49g 15%
Cholesterol 12.65mg 27%
Sodium 198.73mg 52%
Potassium 196.21mg 26%
Total Carbs 4.86g 10%
Sugars 1.78g 45%
Dietary Fiber 0.94g 24%
Protein 5.27g 67%
Vitamin C 5mg 53%
Vitamin A 0.2mg 44%
Iron 0.3mg 11%
Calcium 15.9mg 10%

* 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

  • 6.8
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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