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Oxmoor House Photo by: Oxmoor House

Provençal Fish Stew

If you're concerned about the grouper overpowering the light, fresh taste of this stew, you can rest easy. Grouper is a mild fish, and it quickly absorbs the flavors with which it is seasoned. Wait until the last 3 minutes to add the shrimp and fish; they don't need to cook long.  If you don't want to use the wine, you can replace it with 1/4 cup of fish stock, chicken broth, or water.

Oxmoor House MARCH 2010

  • Yield: 4 servings (serving size: 1 1/4 cups)
  • Cook time:11 Minutes
  • Prep time:4 Minutes

Ingredients

  • 1 teaspoon olive oil
  • 1 1/4 cups chopped leek
  • 1/2 cup chopped fennel bulb
  • 1 garlic clove, minced
  • 1 (14.5-ounce) can diced tomatoes
  • 1 1/4 cups organic vegetable broth
  • 1/4 cup dry white wine
  • 3 tablespoons chopped fresh parsley, divided
  • 6 ounces grouper or other firm white fish, cut into 1 1/2-inch pieces
  • 1/4 pound peeled and deveined medium shrimp
  • Parsley sprigs (optional)

Preparation

1. Heat oil in a large Dutch oven over medium-high heat. Add leek, fennel, and garlic to pan; sauté 4 minutes or until tender. Stir in tomatoes, broth, wine, and 1 tablespoon parsley; bring to a boil. Add fish and shrimp; cook 3 minutes or until done. Sprinkle with remaining 2 tablespoons parsley, and garnish with parsley sprigs, if desired.

Choice Ingredient

Fennel, an aromatic plant native to the Mediterranean region, has licorice-like flavor and is delicious raw or cooked. Chopped and sautéed, the fennel bulb adds body and rich flavor to soups. Look for small, heavy, white bulbs that are firm and free of cracks, browning, or moist areas. Store fennel bulbs in a perforated plastic bag in the refrigerator for up to 5 days.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 127
  • Calories from fat: 0.0%
  • Fat: 2g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 1.2g
  • Polyunsaturated fat: 0.5g
  • Protein: 14.2g
  • Carbohydrate: 10.5g
  • Fiber: 2.5g
  • Cholesterol: 58mg
  • Iron: 2.1mg
  • Sodium: 391mg
  • Calcium: 60mg
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Provençal Fish Stew recipe

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