Mediterranean Fish Stew

Photo: Becky Luigart-Stayner; Styling: Jan Gautro

Firm-textured halibut stands up to quick simmering and still holds its shape. Serve with crusty French bread and a tossed green salad.

Yield: 4 servings (serving size: 2 cups stew and 1 tablespoon cheese)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 385
  • Calories from fat: 19%
  • Fat: 8.3g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 4g
  • Polyunsaturated fat: 1.3g
  • Protein: 31.4g
  • Carbohydrate: 45.9g
  • Fiber: 7.9g
  • Cholesterol: 32mg
  • Iron: 4.2mg
  • Sodium: 698mg
  • Calcium: 218mg

Ingredients

  • 1 tablespoon olive oil
  • 1/2 cup finely chopped onion
  • 2 garlic cloves, minced
  • 2 cups (1-inch) cut green beans (about 1/2 pound)
  • 1/3 cup thinly sliced carrot
  • 2 (14-ounce) cans fat-free, less-sodium chicken broth
  • 1 (15-ounce) can cannellini beans or other white beans, rinsed and drained
  • 1 (14.5-ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup uncooked medium seashell pasta
  • 2 tablespoons finely chopped fresh basil
  • 1 tablespoon finely chopped fresh oregano
  • 2 tablespoons tomato paste
  • 1/4 teaspoon freshly ground black pepper
  • 3/4 pound skinless halibut fillets, cut into 1-inch pieces
  • 1/4 cup (1 ounce) shaved Parmesan cheese

Preparation

  1. 1. 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.
  2. 2. 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.
  3. 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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